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Trainer Amanda Lim shared a sample week of strength training, cardio, walking, yoga and postpartum core rehabilitation, along with five tips for building a consistent routine. She says people should not treat scale weight as a complete measure of health and suggests tracking measures such as strength and muscle mass instead.
Trainer and liftCLINIC CEO Amanda Lim has shared a sample weekly exercise schedule and advice on building lasting fitness habits, including her view that body weight alone is not an assessment of health. Her routine combines strength training, cardio, walking, yoga and postpartum core rehabilitation, offering readers an example of how she balances different forms of movement.
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 calls her own plan “boring,” describing it as a mix of functional strength training, zone two cardio and steps rather than a complicated regimen. The schedule is an example of what she does, not a prescribed program for every person.
In the week she shared, Lim does a leg-focused strength session on Monday and upper-body strength on Tuesday. Wednesday is set aside for postpartum core rehabilitation, followed by a walk for active recovery on Thursday. Friday includes running intervals in the morning and yoga in the evening; Saturday is a power-focused workout, and Sunday a zone two run. The report gives session times but does not specify workout duration, intensity targets or the details of each exercise.
Lim also recommends starting with manageable activity, learning new movement skills and making room for self-compassion. She says she tracks her personal progress through the weights she lifts and muscle mass, rather than relying on the scale. Her comments about beginner progress and the likelihood of succeeding with a five-minute walk are her own advice, not findings supported with study details in the report.
A Broader View of Fitness Progress
Lim’s advice addresses a common challenge for people trying to maintain an exercise habit: deciding whether their efforts are working. Scale weight is one measurement, but her approach also follows performance and body composition. Those measures can give a person other ways to notice change, though the report does not present them as a complete medical assessment or as substitutes for individualized health advice.
The routine also highlights how exercise can be adapted around different needs and life stages. Lim says she continues postpartum rehabilitation years after giving birth and considers it part of her longer-term fitness. That is relevant for readers who may assume recovery exercises are only needed immediately after childbirth. Her experience does not establish what any other person should do; postpartum exercise needs can differ, and people with concerns should seek guidance from a qualified health professional.
For beginners, the practical takeaway is to start at a level they can repeat. Lim advocates walking and small initial goals, while her own fuller schedule shows that consistency can include varied activities rather than daily hard training. The source does not establish that this exact weekly mix is necessary for longevity or appropriate for all readers.
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How Lim Structures Her Week
The Fit&Well report presents Lim’s schedule as a snapshot of her own training and pairs it with five recommendations for consistency. Her week includes two conventional strength sessions, a power workout, running at different intensities, yoga, walking and core rehabilitation. It spreads activities across the week, but the report does not say whether this is a fixed schedule or how Lim changes it over time.
Lim is also a mother of three, and her youngest child is two and a half, according to the report. She says postpartum core and pelvic-floor work remain part of her routine. She links those concerns to the years after childbirth and to her own experience approaching perimenopause. These are personal observations; the source does not provide clinical evidence about how postpartum symptoms change during perimenopause.
Her five recommendations are to look beyond the scale when tracking progress, appreciate the beginner stage, learn a new physical skill, begin with walking and practice self-compassion. Lim refers to six commonly recognized lifestyle-medicine areas—nutrition, sleep, physical activity, stress management, social connection and reducing exposure to harmful substances—and describes self-compassion as a “seventh pillar”. That phrase is her framing, not a formal classification established in the report.
“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
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The report does not include a publication date, the full interview transcript, or an independent evaluation of Lim’s advice. It also does not specify how long her sessions last, the effort level for each workout, or how the plan is adjusted for injury, medical conditions, fitness level or changing schedules. Readers should not assume that the routine is a tested longevity prescription or that its components are suitable for everyone.
Lim’s recommendations about beginner muscle development, progress tracking and walking are presented as her views. The source does not cite research or provide comparison data to substantiate those points. It is also not clear how her clinic defines or measures longevity outcomes. People with health conditions, pain, pelvic-floor symptoms or postpartum concerns may need advice from a clinician or appropriately qualified exercise professional before changing their activity.
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Applying the Advice Safely
The report does not announce a forthcoming study, program or follow-up from Lim. Its immediate focus is the routine and advice she has shared. Readers considering changes can use the schedule as an example, not a requirement: begin with activity they can sustain, build gradually, and choose measures of progress that fit their circumstances. Anyone with pre-existing conditions or postpartum concerns should consult a qualified professional about an appropriate plan.
Further reporting or research would be needed to assess how Lim’s suggested measures relate to health outcomes, or whether her particular weekly schedule benefits people beyond her own experience. Until then, the confirmed development is the publication of her personal routine and recommendations, not evidence that one workout template or tracking method works for everyone.
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Key Questions
What does Amanda Lim’s weekly workout routine include?
Her sample week includes two strength sessions, postpartum core rehabilitation, a walk, running intervals, yoga, a power-focused workout and a zone two run. The report does not provide session lengths or detailed exercise instructions.
Why does Lim say not to rely on scale weight alone?
Lim says body weight and an assessment of health do not necessarily track closely. She says she monitors her own progress through lifting performance and muscle mass. The report does not present those measures as a complete health assessment.
What does Lim suggest for someone new to exercise?
She recommends starting with walking and suggests beginning with a five-minute walk. That is her advice, not a guarantee of success or a plan tailored to every person.
Is Lim’s routine a recommendation for everyone?
No. The report describes Lim’s personal schedule and does not establish that it suits every fitness level or health situation. People with medical conditions, injuries or postpartum concerns should seek appropriate professional guidance before making changes.
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