Buzz
In her preparation to play Captain Marvel, Brie Larson progressed from being a fit individual to someone capable of cranking out pull-ups, performing push-ups with chains, and even pushing her trainer's car up a hill. We spoke with her trainer, Jason Walsh, to understand the details behind training for superhero status.
So, how much time does this kind of training require?
Larson mentioned in interviews that she trained for over four hours each day, though it involved more than just gym sessions. 'You don’t need to lift weights for four hours,' Walsh clarifies. A typical day would start with soft tissue work, such as massages and stretching, followed by intense lifts like squats in the morning. Then, Larson would return in the afternoon for more specialized exercises, along with other training like fight choreography.
Was she in constant discomfort throughout the process?
“Yeah, pretty much constantly at first,” Walsh explains, but that’s the reason he adjusted the training as needed and placed a strong emphasis on recovery. Larson made sure to get adequate sleep between workouts, and Walsh suggested supplements he believes aid in recovery. Over time, the soreness gradually fades—“she wasn’t in pain every single day, that’s not the goal”—but Walsh adds that eventually his clients start to recognize soreness as a signal to modify a workout, though it doesn't necessarily mean you should stop training.
How do you cope with the mental challenges of pushing yourself so hard?
Primarily by relying on a trainer you trust, who understands your true potential. “You’ve got to push through at certain moments. You’ll be stepping out of your comfort zone. There were plenty of instances where I’d push her, knowing she could handle it... and she would break down in tears.”
Larson described these emotional moments in a press conference: “It’s incredibly emotional when you’re tapping into something so vulnerable and raw within yourself, and you also realize that it’s all for you; there’s no need to prove anything to others. I wasn’t trying to impress anyone at the gym. I definitely wasn’t trying to impress my trainer, because he would never be fully impressed; it’s his job to keep pushing me. I was there for myself.”
It's crucial to listen to your body because pushing it too far can lead to injury, especially when your livelihood relies on it. Walsh emphasizes that avoiding injury is a top priority, particularly when working with celebrity clients. But it's also important to differentiate whether the message to stop is coming from your body or from your mind. 'Sometimes it's your brain that's holding you back, not your body,' Walsh explains. 'You might reach a point where you think you can't go further, but then you push through and realize you could do it all along. It's emotional—you're laughing, crying, and overwhelmed by how much you’ve exceeded your limits.'
So, how do you progress toward those challenging exercises? What about pull-ups?
'It's all about increasing intensity, pushing your limits, and being patient, knowing that your body will adapt.' You probably already know that. But sometimes it’s tough to see how to reach your goal when it feels so distant. I asked Walsh how he guides his clients toward mastering pull-ups (he even has a video about it on the Playbook app—just search for 'Brie’s Workout').
Here are some of the techniques Walsh uses to help clients build up to performing strict pull-ups:
Isometric holds (holding a position for 30 seconds or as long as possible) in three key positions: arms fully bent, arms bent at 90 degrees, and arms mostly extended. Once you can hold each of these independently, challenge yourself by holding for 10 seconds each, one after another.
Assisted pull-ups, with your feet resting on the ground to support some of your weight (you can adjust the suspension trainer to get into the right position for this).
Jumping pull-ups, using your legs to help propel you into the movement.
Negative pull-ups, where you jump to the top of the movement and lower yourself slowly.
Trying different grips, starting with a chin-up grip (palms facing you) or a neutral grip (palms facing each other) before progressing to the traditional pull-up grip (palms facing outward).
What about push-ups with chains, though?
Building up to push-ups with 50 pounds of chains hanging from your back follows a similar progression. Walsh started Brie with push-ups using perfect form, first with her hands on a wall, then gradually moving to lower surfaces. As you do each push-up, focus on lowering your body slowly, then pushing back up with explosive power. You can also add isometric holds at the bottom, middle, and top positions of the push-up.
Once you've mastered full push-ups on the ground, it’s time to introduce weight. A regular weight plate can be placed near your hips, which forces you to engage your core throughout the entire movement.
Chains are actually a bit easier in some ways. Though they’re heavy, the idea is that they rest on the ground as you lower yourself, making them feel lighter at the bottom of the push-up. As you rise, they get heavier.
Create a highlight reel.
Larson shared some of her most impressive feats on Instagram, and whenever I asked about a particular move, Walsh would highlight that these clips served as a 'highlight reel' showcasing what Larson achieved after nine months of intense training. She wasn’t lifting cars in the gym every day; that was a specific goal she worked towards, one she wanted to capture on film for bragging rights. (It stemmed from her use of a standard gym tool, the weighted sled.)
There’s much to be said about creating your own highlight reel. What are you now capable of that you couldn't do before? Capture that on video. And keep in mind, your favorite Instagram influencers are doing the same thing: they’re not always showing the struggles behind the scenes. You can also use the idea of a future highlight reel to inspire your workouts: what achievement would you like to film in the coming months?
What should an average person do if they can’t spend hours training every day?
One of the key differences between Larson’s training and what the average person might do in the gym, according to Walsh, is that Larson trained daily because getting in shape was literally her job. It’s important to recognize that you don’t have to be a movie star, and that might mean you don’t need to dedicate as much time at the gym as she did.
So, how can you make the most of limited workout time? Focus on 'multi-player, multi-joint exercises that engage the entire body. You’re squatting, deadlifting, hip thrusting—things like that. Sled pushes. All the variations... If I only have two days to work out in a week, I’m prioritizing something like deadlifts, because I’ll get so much more out of that than I would from bench presses or bicep curls.'
What’s your top advice for those just starting out?
“Being realistic, patient, and setting the right expectations. It’s similar to brushing your teeth. To me, it belongs in that same category. I’m taking care of my body, aiming for health, and wanting my body to function optimally.”
What’s some common fitness advice that’s completely misguided?
“The 'No days off' mindset. 'More is better.' No, better is better.”
