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Trainer Amanda Lim shared a week of strength training, cardio, walking, yoga and postpartum core rehabilitation, along with advice for building a consistent routine. She said people should not treat the number on the scale as a direct assessment of their health, and suggested tracking other measures such as lifting progress and muscle mass.
Trainer and longevity-clinic CEO Amanda Lim has shared her weekly exercise routine and advice for people seeking to stay active, including her view that body weight and health should not be treated as interchangeable measures. The Fit&Well report describes a schedule combining strength work, cardio, walking, yoga and postpartum core rehabilitation, rather than relying on a single type of exercise.
Lim, 43, has worked as a trainer for more than 20 years and is CEO of liftCLINIC, which the report describes as a metabolic health center focused on longevity. She said her routine balances functional strength training, zone two cardio and daily steps. The schedule she shared includes a leg-focused strength session on Monday, upper-body strength on Tuesday, postpartum core rehabilitation on Wednesday and a walk for active recovery on Thursday.
Her Friday includes running intervals in the morning and yoga in the evening. She follows that with a power-focused workout on Saturday and a zone two run on Sunday. These are details of Lim’s personal example, not a claim that the same schedule is appropriate for everyone. The source does not provide training durations, interval intensity, or individualized guidance for readers with particular health needs.
Lim’s five recommendations are to avoid using the scale as the sole marker of progress, accept the early learning stage of exercise, build a new physical skill, begin with walking and practise self-compassion. She said she monitors her own progress by tracking the weights she lifts and her muscle mass. She also has three children and said she continues pelvic floor, deep core and postpartum rehabilitation work, describing it as part of her longer-term fitness approach.
Progress Beyond the Scale
Lim’s advice addresses a common way people judge fitness: by looking primarily at body weight. Her point is that weight alone does not capture every aspect of health or fitness. Strength, muscle mass and the ability to sustain activity may offer other useful ways to observe personal progress, although the report does not present these measures as a substitute for medical assessment.
The routine also offers a practical example of varying activity across a week, with resistance work, aerobic exercise, walking and recovery practices all represented. For readers restarting exercise, Lim’s suggestion to begin with a short walk lowers the barrier to getting started. Her comments on self-compassion emphasize that consistency may require adjusting expectations when circumstances make a planned workout difficult.
Her reference to postpartum rehabilitation is relevant to her own experience and training perspective. She said some mothers stop thinking about pelvic floor and core work after the immediate postpartum period, while she sees it as part of longer-term fitness. The source does not establish a treatment recommendation; readers with symptoms or questions about postpartum exercise should seek guidance suited to their circumstances.
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How Lim Builds Her Week
The source presents Lim’s schedule as an example of how she organizes exercise, rather than as a formal program or clinical prescription. Across seven days, it pairs two conventional strength sessions early in the week with core rehabilitation, walking, intervals, yoga, power training and a zone two run. The listed sessions occur at different times of day, from a 7 a.m. Friday run to a 5 p.m. Thursday walk.
Lim also connects her approach to what she calls longevity-focused consistency. The report says she has more than two decades of training experience and is the mother of three; her youngest child was two and a half at the time described. She told Fit&Well that postpartum concerns can reappear during perimenopause, but the report does not provide medical evidence or further detail about that claim. Her comments should be understood as her perspective, not a diagnosis or universal account of menopause.
““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
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Limits of the Published Advice
The report does not say when the interview was conducted or provide independent evaluation of Lim’s recommendations. It also does not give enough detail to reproduce her workouts, including session lengths, exercise selection, loads or interval structure. The schedule is an individual’s routine, not a personalized plan.
Lim’s statements about beginners’ muscle development, postpartum rehabilitation and perimenopause are presented as her comments. The article supplies no study data or clinical guidance to establish how those points apply across different people. It is also unclear how Lim defines or measures muscle mass. Readers with medical conditions, injuries, pregnancy or postpartum concerns may need advice from a qualified health professional before changing their activity.
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Applying the Routine Safely
The source does not announce a follow-up study, program or new clinic service. Its immediate takeaway is Lim’s example schedule and five suggestions for developing an exercise habit. Readers who use the advice can start at a level they can manage, such as a brief walk, and build activity gradually rather than attempting her full week at once.
Anyone considering strength training, running intervals or postpartum core work should adapt exercise to their ability and seek qualified guidance when health concerns, pain or recovery needs are involved. The published account offers no individual assessment, and the next step for readers depends on their own needs and circumstances.
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Key Questions
Who is Amanda Lim?
Amanda Lim is a trainer with more than 20 years of experience and the CEO of liftCLINIC, described in the report as a metabolic health center focused on longevity.
What does Lim’s weekly workout schedule include?
Her example week includes two strength-focused sessions, core rehabilitation, walking, running intervals, yoga, a power workout and a zone two run. It is her personal schedule, not a universal prescription.
Does Lim say body weight is irrelevant to health?
No. She says the number on the scale should be separated from a broader assessment of health because the two do not necessarily track together. She describes tracking lifting progress and muscle mass as other ways she monitors her own progress.
What does she recommend to people new to exercise?
Lim recommends starting with walking, including a five-minute walk for someone with no other exercise routine, then building from there. People should choose activity appropriate to their health and ability.
Is Lim’s routine suitable for everyone?
The report does not say that it is. It gives an example of one person’s training week and does not include individualized medical advice. People with injuries, health conditions or postpartum concerns should consult a qualified professional about suitable exercise.
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