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Amanda Lim, a trainer with more than 20 years of experience and CEO of liftCLINIC, shared a weekly routine combining strength training, cardio, walking, yoga and postpartum core rehabilitation. She recommends tracking measures such as lifting progress and muscle mass rather than treating scale weight as a standalone assessment of health.
Trainer and liftCLINIC CEO Amanda Lim has shared a weekly workout routine built around strength training, aerobic exercise, walking and recovery, alongside advice to separate body weight from an overall assessment of health. The 43-year-old, who has worked as a trainer for more than 20 years, says she tracks her own progress through lifting performance and muscle mass rather than relying on the scale alone.
Lim described her approach to Fit&Well as a “real balance” of functional strength training, zone two cardio and daily steps. Her sample week includes a leg-focused strength session on Monday, upper-body strength on Tuesday and postpartum core rehabilitation on Wednesday. Thursday is set aside for walking as active recovery.
On Friday, the schedule pairs high-intensity running intervals in the morning with yoga in the evening. Saturday is a power-focused workout, followed by a zone two run on Sunday. The schedule is Lim’s personal example, not a prescribed plan for every reader; the report does not give session durations, training loads or instructions for adapting the routine.
Lim also outlined five habits she considers helpful for consistency: use progress measures beyond scale weight, make room for beginner gains, learn new movement skills, start with walking and practise self-compassion. She said her own tracking includes the weights she lifts and her muscle mass. For beginners, she suggests starting with a five-minute walk, describing it as a manageable first step rather than a complete fitness program.
Progress Beyond Scale Weight
Lim’s advice addresses a common measurement issue: body weight alone does not capture every aspect of health or fitness. Her recommendation is to use other indicators, such as strength gains or muscle mass, as part of personal progress tracking. Those measures can offer information about training changes, but they do not by themselves establish a person’s overall health status.
The routine also shows how Lim combines several kinds of activity across the week rather than centering her plan on one workout style. For readers, the practical point is not to copy all seven days, but to identify attainable movement that fits their circumstances. Lim’s five-minute walking suggestion offers a low-barrier starting point, while her emphasis on self-compassion acknowledges that routines may be interrupted or need adjustment.
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Lim’s Training and Family Context
Lim is 43, a mother of three and a trainer for more than two decades, according to the Fit&Well report. Her youngest child is two and a half. She said her routine still includes pelvic-floor work, deep-core training and postpartum rehabilitation, and connected that work with changes she has experienced after childbirth and as she approaches perimenopause.
Lim told Fit&Well that people may think about postpartum recovery soon after having a baby but not view it as part of longer-term fitness. Her comments describe her own experience and perspective; the report does not present them as individualized medical guidance. It also does not provide clinical evidence or a medical assessment supporting a specific exercise plan for postpartum recovery or perimenopause.
““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
Limits of the Published Routine
The routine is presented as Lim’s personal weekly example. The source does not establish that it is suitable for all fitness levels or health circumstances, and gives no detailed guidance on intensity, workout length, rest needs or modifications. It also does not report independent evaluation of the routine or evidence that following it leads to a particular health or longevity outcome.
It is not clear from the report how Lim defines or measures muscle mass, or how she uses that figure alongside other indicators. Readers with injuries, chronic conditions, pregnancy or postpartum concerns may need advice tailored to them from a qualified health professional before changing their exercise routine.
Adapting the Advice Safely
The report does not announce a follow-up study, program or next milestone; it shares Lim’s routine and recommendations as practical guidance. Anyone applying the ideas can start with an activity that feels manageable, such as a short walk, and build gradually rather than treating the full seven-day schedule as a target.
For readers considering strength work, running intervals or postpartum rehabilitation, the appropriate plan depends on individual ability and health. A qualified exercise professional or health-care provider can help tailor activity, particularly when pre-existing conditions, pain or recovery concerns are involved. Progress tracking should also be interpreted as one part of a broader picture, not a substitute for clinical assessment.
Key Questions
Who is Amanda Lim?
Amanda Lim is a trainer with more than 20 years of experience and CEO of liftCLINIC, which the report describes as a metabolic health center focused on longevity. She is 43 and a mother of three.
What does Lim’s weekly workout include?
Her example week includes two strength sessions, postpartum core rehabilitation, walking, running intervals, yoga, a power-focused workout and a zone two run. It is her personal schedule, not a universal prescription.
Why does Lim recommend looking beyond scale weight?
Lim says body weight and an assessment of health do not always track together. She describes tracking lifting performance and muscle mass as other ways to monitor her own progress; those measures alone do not determine overall health.
What does she suggest for someone new to exercise?
Lim recommends starting with walking and says a five-minute walk can be a manageable first step. People can adjust activity to their circumstances and seek professional guidance if health concerns affect exercise choices.
Is Lim’s routine appropriate for everyone?
The report does not say that it is. The schedule is Lim’s own example and does not include individualized modifications. People with pre-existing conditions, injuries or postpartum concerns should seek guidance from a qualified professional before making substantial changes.
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