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Trainer and clinic CEO Amanda Lim shared a sample week of strength training, cardio, walking, yoga and core rehabilitation. She said body weight should not stand in for an assessment of health, and recommended tracking measures such as lifting progress while building a routine gradually.
Trainer and liftCLINIC CEO Amanda Lim has shared a sample week of exercise built around strength training, cardio, walking and recovery, alongside her view that body weight alone is not an assessment of health. In a Fit&Well report, the 43-year-old trainer said she tracks her progress through measures including the weights she lifts and her muscle mass rather than relying on the scale.
Lim’s schedule includes two strength-focused sessions early in the week: a leg workout on Monday and an upper-body workout on Tuesday. Wednesday is set aside for postpartum core rehabilitation, followed by a walk for active recovery on Thursday. On Friday, she schedules running intervals in the morning and yoga in the evening; Saturday is a power-focused workout, and Sunday a zone-two run.
She described her approach as a “real balance” of functional strength training, zone-two cardio and steps, rather than a routine built around complicated exercises or fitness trends. The schedule is an example of what Lim does, not a prescribed plan for everyone. The report does not provide details such as the duration or intensity of each session.
Lim also offered five suggestions for people seeking consistency: use progress measures beyond scale weight, make room for the early gains of being a beginner, learn a new movement skill, start with walking and practise self-compassion. For a first step, she recommended a five-minute walk. Her advice is personal guidance reported by Fit&Well, not evidence that one specific routine or measurement method is suitable for every person.
Progress Beyond Body Weight
Lim’s comments address a common way people judge fitness: the number on a scale. She argues that body weight and health do not necessarily move together, and suggests tracking functional or body-composition measures instead. Her own examples are the weight she can lift and her muscle mass. Those measures may offer different information, but the report does not present them as a complete health assessment or a substitute for clinical advice.
The schedule also shows how her stated approach combines training with recovery and walking, rather than treating exercise as a single kind of workout. Lim’s recommendations may be useful to readers looking for a manageable starting point, but the report does not establish the routine’s effects or compare it with other exercise plans. Individual needs, health conditions and recovery capacity differ.
adjustable dumbbell set for strength training
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A Routine Across Life Stages
Lim has worked as a trainer for more than 20 years and is the CEO of liftCLINIC, described in the source report as a metabolic health center focused on longevity. She is also a mother of three; her youngest child is two and a half. Lim said she continues to include pelvic-floor work, deep-core training and postpartum rehabilitation in her exercise routine.
She told Fit&Well that some mothers may focus on these areas soon after giving birth but not treat them as part of longer-term fitness. Lim connected her own experience with the approach of perimenopause, saying that some postpartum experiences can return during that period. This is her account of her experience, not a clinical finding about what all women will experience.
In discussing habit-building, Lim referred to six commonly cited lifestyle-medicine pillars: nutrition, sleep, physical activity, stress management, social connection and reducing exposure to harmful substances. She adds self-compassion as a “seventh pillar,” framing it as a way to recover from missed goals and keep going during difficult periods.
““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, as quoted by Fit&Well
muscle mass scale for body composition
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Limits of the Published Schedule
The report does not give a publication date, explain how Lim’s routine was developed or provide information about its measurable health outcomes. It also leaves out session lengths, training loads, interval details and recovery requirements, so readers cannot use the schedule as a fully specified program. Lim’s personal experience and advice should not be read as proof that the same exercises or progress measures will suit every reader.
The article does not compare scale weight with other health measures or identify which clinical assessments readers should use instead. Anyone with a health condition, pain, pregnancy-related concerns or questions about returning to exercise may need individualized guidance from a qualified health professional.
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How Readers Can Apply the Advice
The Fit&Well report presents Lim’s schedule and recommendations as guidance readers can draw on, rather than announcing a formal program or upcoming study. Its immediate suggestion for beginners is to make activity manageable, with a short walk as one possible starting point, then build a routine around individual ability and circumstances.
Readers who want to follow a similar mix can discuss an appropriate balance of strength work, cardio and recovery with a qualified trainer or health professional, especially if they have pre-existing conditions or are returning after pregnancy or injury. The source does not specify a follow-up development, further evidence or a timetable for testing Lim’s recommendations.
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Key Questions
What does Amanda Lim’s weekly workout schedule include?
Her example week includes leg and upper-body strength sessions, postpartum core rehabilitation, walking, running intervals, yoga, a power-focused workout and a zone-two run. The report does not specify how long each session lasts.
Why does Lim recommend looking beyond the scale?
Lim says body weight and health do not necessarily track together. She said she monitors her own progress through lifting performance and muscle mass; the report does not suggest those measures replace a full health assessment.
What is Lim’s starting exercise suggestion for beginners?
She recommends beginning with a walk, suggesting five minutes as a manageable first step for someone who is not currently exercising.
Is Lim’s routine intended for everyone to follow?
No. It is a description of Lim’s personal schedule, not an individualized prescription. People with pre-existing health conditions, pain or postpartum concerns should seek appropriate professional guidance before changing their exercise routine.
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