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Trainer and liftCLINIC CEO Amanda Lim shared a sample week combining strength training, cardio, walking, yoga and postpartum core rehabilitation. She says scale weight should not stand in for a broader health assessment and tracks her own progress through lifting numbers and muscle mass.
Trainer and liftCLINIC CEO Amanda Lim has shared a sample weekly workout routine built around strength training, cardio, walking and recovery, alongside her view that scale weight should not be treated as an assessment of health. The Fit&Well report presents the routine as an example of how Lim, a 43-year-old trainer with more than 20 years of experience, approaches exercise with longevity in mind.
Lim’s sample week includes two strength-focused sessions on Monday and Tuesday, targeting the legs and upper body respectively. Wednesday is set aside for postpartum core rehabilitation. She includes a walk for active recovery on Thursday, then combines running intervals and yoga on Friday. Saturday is a power-focused workout, followed by a zone two run on Sunday.
The schedule is an example of Lim’s own routine, not a prescription for every reader. She describes it as a balance of functional strength training, zone two cardio and steps, rather than a program built around complicated exercises or fitness trends. She also says she continues pelvic floor and deep core work after having children, including her youngest, who was two and a half when the report was published.
Lim recommends judging progress through measures beyond body weight. “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,” she says. She tracks the weights she lifts and her muscle mass. Her other suggestions include starting with short walks, trying new movement skills and approaching setbacks with self-compassion.
A Broader Measure of Fitness Progress
Lim’s advice addresses a common confusion: body weight and health are not interchangeable measures. A scale reading alone does not describe someone’s strength, physical capacity or muscle mass. Her comments are personal guidance from a trainer, rather than a clinical assessment or evidence that any single tracking method suits everyone.
The routine also shows how she combines different forms of activity across a week, including recovery and rehabilitation work. For readers, the practical point is that her schedule is a personal example, while her emphasis on consistency and manageable starting points may be more useful than copying each session. People with health conditions, injuries or questions about postpartum exercise should seek advice from a qualified professional.
adjustable dumbbell set for strength training
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How Lim Builds Her Weekly Routine
Lim is identified in the Fit&Well report as a trainer of more than 20 years, CEO of liftCLINIC, a metabolic health center focused on longevity, and a mother of three. The routine she shared includes both structured workouts and lower-intensity activity, with dedicated time for recovery and core rehabilitation.
She says postpartum pelvic floor and core work can remain relevant beyond the period immediately after childbirth. Lim also connects that work to her own experience of approaching perimenopause. These are her comments about her routine and perspective; the report does not present them as medical guidance for all women.
“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
Limits of the Published Routine
The report does not provide a dated publication time in the supplied material, nor does it state whether Lim’s schedule is a fixed weekly plan or a representative example. It also gives no workout durations, interval specifications, training loads or individualized guidance for readers seeking to adapt the routine.
Lim’s statements about weight, exercise and postpartum rehabilitation are attributed personal perspectives. The supplied report does not include independent clinical evidence comparing scale weight with health outcomes or evaluating this particular schedule. Readers’ appropriate activity levels can vary, and the article does not resolve how an individual should assess their health.
Applying the Advice Safely
The next step for readers is not necessarily to reproduce Lim’s full schedule, but to identify a sustainable level of activity and build from there. Her suggested entry point is a five-minute walk; she also recommends tracking progress through strength or muscle measures rather than focusing only on the scale.
The source material does not announce a follow-up study, clinic program or additional publication. Anyone considering changes to exercise, particularly around postpartum recovery or an existing health concern, can discuss suitable options with a qualified health professional.
Key Questions
Who is Amanda Lim?
Amanda Lim is described in the Fit&Well report as a 43-year-old trainer with more than 20 years of experience and CEO of liftCLINIC, a metabolic health center focused on longevity.
What does Lim’s weekly workout schedule include?
Her sample week includes lower- and upper-body strength training, core rehabilitation, walking, running intervals, yoga, a power-focused session and a zone two run.
Why does Lim advise looking beyond scale weight?
Lim says body weight and an overall assessment of health do not necessarily move together. She says she tracks lifting numbers and muscle mass as other indicators of her own progress.
Does Lim’s routine serve as a plan for everyone?
No. The report shares Lim’s personal routine and advice, not an individualized exercise prescription. A person’s appropriate activity may depend on their health, fitness and recovery needs.
What does Lim suggest for people starting to exercise?
She recommends beginning with walking, including a five-minute walk as a manageable first step, and encourages self-compassion when routines are disrupted.
Source: rss
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