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Trainer and liftCLINIC CEO Amanda Lim shared a weekly exercise routine combining strength training, cardio, walking, yoga and postpartum core rehabilitation. She also advises judging health through measures beyond scale weight, such as strength and muscle mass; her comments are personal guidance, not evidence that one routine suits everyone.
Trainer and liftCLINIC CEO Amanda Lim has shared a weekly exercise routine built around strength training, cardio, walking and recovery, alongside advice to separate scale weight from an assessment of health. The Fit&Well report presents Lim’s personal schedule and recommendations; it does not report a new study or establish that the routine is appropriate for everyone.
Lim, who is 43 and has worked as a trainer for more than 20 years, describes her approach as a mix of functional strength work, zone two cardio and regular steps. Her schedule includes lower-body strength training on Monday and upper-body strength on Tuesday, both at 8:30 a.m. Wednesday is devoted to postpartum core rehabilitation, while Thursday includes a recovery walk.
Friday is her busiest listed day: running intervals at 7 a.m. and yoga at 6 p.m. She schedules a power-focused workout for Saturday morning and a zone two run on Sunday. Lim also says her routine includes pelvic-floor and deep-core work following pregnancy. The report offers this as an example of her own week, not a prescribed plan or a claim that all sessions are required.
Lim’s five recommendations are to use progress measures other than body weight, accept the early learning phase of exercise, develop a new physical skill, begin with walking and practise self-compassion. She says she monitors her own progress through lifting numbers and muscle mass. For people who are inactive, she suggests beginning with a five-minute walk and building from there.
Tracking Progress Beyond Body Weight
Lim’s advice speaks to a familiar challenge for people starting or maintaining an exercise routine: a scale reading is only one measurement, and it may not reflect changes in strength, fitness or body composition. She recommends tracking lifts or muscle mass as alternatives, while the report does not provide clinical evidence comparing these measures or define a complete health assessment.
The practical emphasis is on a routine that includes different kinds of movement and allows a modest starting point. Walking for five minutes may feel more attainable than committing immediately to demanding sessions. Lim’s comments about self-compassion also frame consistency as something that can accommodate setbacks rather than requiring a perfect week. These are her recommendations, not guarantees of a particular health outcome.
Her mention of postpartum rehabilitation also highlights that exercise needs can vary across life stages. Lim says she continues pelvic-floor and core work and connects those needs with her experience as a mother. Individual circumstances differ, so readers with pain, pelvic-floor symptoms, pregnancy-related concerns or other health conditions should seek advice from an appropriate health professional before changing their exercise plan.
A Routine Shaped by Strength and Recovery
The Fit&Well article introduces Lim as a trainer of more than two decades and the chief executive of liftCLINIC, a metabolic health center focused on longevity. It presents her schedule as an example of how she combines several types of activity across a week, rather than as a formal clinic program or a newly issued public-health guideline.
Lim says she is continuing postpartum-focused work as her youngest child grows and describes pelvic-floor and deep-core training as part of her longer-term fitness strategy. She also says she is approaching perimenopause. Those points explain why rehabilitation and recovery appear alongside strength and cardio in her personal schedule; they do not establish that other people will have the same needs or experience.
Her five tips extend beyond exercise selection. In addition to walking and learning movement skills, she encourages beginners to recognize that early progress can feel rewarding and to forgive themselves when they fall short of their goals. Lim refers to six commonly discussed lifestyle-medicine areas—nutrition, sleep, physical activity, stress management, social connection and reducing exposure to harmful substances—and argues that self-compassion should be added as a seventh pillar. That framing is her own view.
““We have to separate the number on the scale—the weight of our bodies—from the assessment of our health, because those two things don’t typically track beautifully together.””
— Amanda Lim, trainer and liftCLINIC CEO, as quoted by Fit&Well
Limits of the Personal Example
The source presents Lim’s own routine and opinions; it does not report a study testing the schedule, establish that it improves longevity, or compare scale weight with other health measures. No detailed information is provided about workout duration, intensity targets, modifications, or how Lim adjusts sessions around fatigue or injury. The report also does not give a publication date.
It is not clear how readers should select or interpret muscle-mass measurements, or which other measures would be appropriate for their circumstances. Lim’s comments should not be taken as individualized medical advice. People with pre-existing conditions, pain, postpartum concerns or other questions about exercise can consult a qualified health professional for guidance.
Adapting the Routine to Individual Needs
The source does not announce a follow-up study, new clinic program or scheduled next development. For readers considering Lim’s suggestions, the next step is to choose a manageable activity—such as a short walk—and build a routine that fits their current ability, schedule and health needs. Strength work, cardio and recovery can be adjusted rather than copied session for session.
Lim’s central recommendation is to track progress in ways that extend beyond the scale, including strength or muscle mass, while allowing for setbacks. Any personal health or exercise plan may need professional input, particularly where an existing condition, injury or postpartum concern is involved.
Key Questions
What does Amanda Lim’s weekly workout routine include?
Her example week includes two strength sessions, postpartum core rehabilitation, an active-recovery walk, running intervals, yoga, a power-focused workout and a zone two run. It is her personal schedule, not a universal program.
Why does Lim advise looking beyond scale weight?
Lim says body weight and an assessment of health do not always track together. She follows her own progress through lifting numbers and muscle mass. The report does not prescribe a single measurement for everyone.
What does Lim recommend to people new to exercise?
She advises starting with walking and suggests a five-minute walk as an achievable first step. People should adapt activity to their abilities and seek professional guidance when health conditions or symptoms may affect exercise.
Does the report say Lim’s routine is proven to improve longevity?
No. Fit&Well reports Lim’s personal routine and advice; it does not describe a study showing that her schedule improves longevity or produces a specific health outcome.
Source: rss
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