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Trainer and liftCLINIC CEO Amanda Lim has shared a sample week of workouts that includes strength training, running, walking, yoga and postpartum core rehabilitation. She advises measuring fitness progress through strength and muscle changes rather than relying on the scale, while noting that consistency and self-compassion matter.
Trainer and liftCLINIC CEO Amanda Lim has shared a sample weekly exercise routine built around strength training, cardio, walking and recovery, alongside advice to separate body weight from assessments of health. The Fit&Well report presents the schedule as an example of Lim’s own routine, not as a prescribed program for all readers.
Lim, 43, has worked as a trainer for more than 20 years and leads liftCLINIC, which the report describes as a metabolic health center focused on longevity. She characterizes her approach as a balance of functional strength training, zone two cardio and steps, rather than a routine based on complicated exercises or fitness trends.
Her example week includes a leg-focused strength session on Monday and an upper-body session Tuesday. Wednesday is dedicated to postpartum core rehabilitation; Thursday includes a walk for active recovery. Friday combines running intervals in the morning with yoga later in the day, followed by a power-focused workout Saturday and a zone two run Sunday.
Lim says she tracks personal progress through measures such as the weights she can lift and her muscle mass, rather than the number on the scale alone. Her other suggestions include starting with walking, trying a new movement skill and making room for setbacks. The article also says her routine includes pelvic floor and deep-core work, which she continues after having her youngest child, now two and a half.
Progress Beyond the Scale
Lim’s advice speaks to a common challenge in exercise: a change in body weight does not, by itself, describe a person’s strength, fitness or overall health. She argues that tracking other measures, including lifting performance and muscle mass, can give a broader view of personal progress. Those measures are her own approach, not a medical assessment or a guarantee of health outcomes.
The routine may also be useful as an example of how different kinds of activity can fit into one week. It combines resistance training, aerobic exercise, walking and recovery, while making space for core rehabilitation. Readers should treat it as one person’s schedule, rather than a standard that must be copied: fitness needs and appropriate activity levels vary.
Her recommendation to begin with a short walk lowers the barrier to starting, while her emphasis on self-compassion addresses the difficulty of maintaining habits during busy or stressful periods. These are practical suggestions, but the report does not provide evidence that Lim’s particular schedule produces specific health results.
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A Routine Built Around Longevity
The Fit&Well report frames Lim’s approach around long-term fitness and describes her as both a trainer and the head of a longevity-focused metabolic health center. The weekly plan is presented as her personal example, with activities scheduled across seven days and different forms of exercise included rather than repeating a single workout throughout the week.
Lim says she remains attentive to postpartum rehabilitation as a parent of three. She told Fit&Well that pelvic floor and deep-core work can remain relevant beyond the period immediately after childbirth, and connected that focus to her own experience of approaching perimenopause. The report offers her perspective; it does not provide clinical guidance about postpartum recovery or perimenopause.
Alongside the routine, Lim offers five habit suggestions: use measures beyond weight, value the early learning stage, practise a new skill, begin with walking and show self-compassion. She also refers to six commonly described lifestyle-medicine pillars—nutrition, sleep, physical activity, stress management, social connection and reducing exposure to harmful substances—and calls self-compassion a seventh.
“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, speaking to Fit&Well
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Limits of the Personal Example
The report does not state when the routine was recorded or whether Lim follows the same schedule every week. It also does not provide details such as workout duration, intensity targets, rest periods, or how the sessions are adapted over time. The listed schedule should therefore be read as an example, not a complete training plan.
The report presents Lim’s routine and advice as a personal example; it does not include an independent assessment of her health claims or the routine’s outcomes. It also does not establish that the exercise mix is suitable for every reader or provide individualized guidance about postpartum recovery or health conditions.
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Lim’s Suggestions for Building Habits
Fit&Well’s report does not announce a formal program, trial or upcoming milestone for Lim’s routine. Alongside her example schedule, Lim suggests starting with walking, tracking progress through measures beyond weight and practising self-compassion. The report presents these as her advice, rather than directing readers to follow a particular plan.
The source does not describe a next step or planned development for the routine.
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Key Questions
Who is Amanda Lim?
The Fit&Well report describes Lim 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 example week includes two strength sessions, postpartum core rehabilitation, walking, running intervals, yoga, a power-focused workout and a zone two run. The report presents this as her personal routine, not a plan for everyone.
Why does Lim recommend looking beyond the scale?
Lim says body weight and assessments of health do not always track together. She monitors her own progress through lifting performance and muscle mass, while the report does not claim these measures alone provide a complete health assessment.
What does Lim suggest for someone new to exercise?
She recommends starting with walking, even for five minutes, and building from a manageable beginning. People should adapt activity to their abilities and seek professional advice when health conditions or recovery needs may affect exercise.
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