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Amanda Lim, a trainer with more than 20 years of experience and CEO of liftCLINIC, shared a weekly exercise routine combining strength training, cardio, walking, yoga and core rehabilitation. She recommends judging progress through measures such as lifting performance and muscle mass rather than relying on the scale alone.
Trainer and liftCLINIC CEO Amanda Lim has shared a sample week of exercise that combines strength work, running, walking, yoga and postpartum core rehabilitation, alongside advice to measure fitness progress in ways that go beyond body weight. The Fit&Well report presents the schedule as Lim’s personal routine, not as a medical prescription or a plan shown to suit everyone.
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 said her approach relies on a balance of functional strength training, zone-two cardio and daily steps, rather than complicated exercises or fitness trends. She is also a mother of three; the report says her youngest child is two and a half.
Her example week begins with a leg-focused strength session on Monday and an upper-body strength workout on Tuesday. Wednesday is set aside for postpartum core rehabilitation. She walks for active recovery on Thursday, then schedules running intervals and yoga on Friday. Saturday is devoted to power-focused training, and Sunday to a zone-two run. The listed sessions span morning, afternoon and evening times, reflecting a routine fitted around different parts of the week.
Lim’s five suggestions are to avoid using the scale as the sole marker of progress, make use of the early gains beginners can experience, learn new movement skills, start with walking and practise self-compassion. She says she tracks her own progress through the weights she lifts and measurements of her muscle mass. Those are her personal methods; the report does not provide a clinical assessment of their suitability for other people.
Fitness Progress Beyond Body Weight
Lim’s advice addresses a common gap between weight and other measures of health: a number on a scale does not, by itself, show changes in strength, muscle mass or exercise capacity. She argues that people may find it more useful to track goals tied to what their bodies can do, such as lifting more, while recognizing that no single measure gives a complete picture of health.
The routine also offers readers a concrete example of how different types of activity can fit into one week, including recovery and core rehabilitation alongside more demanding sessions. Lim’s comments about self-compassion frame consistency as something that can accommodate setbacks, rather than requiring someone to meet every exercise goal every week. The report does not establish that this schedule produces particular health outcomes; it describes one experienced trainer’s approach.
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A Routine Built Around Several Activities
The Fit&Well article pairs Lim’s schedule with five tips for people seeking greater consistency with exercise as they age. Her program includes strength, aerobic activity and recovery, rather than concentrating on a single kind of workout. The source does not define the intensity or duration of most sessions, so the timetable shows when she exercises but not a complete training prescription.
Lim also says pelvic-floor, deep-core and postpartum rehabilitation remain part of her own fitness. She told Fit&Well that some mothers may focus on these concerns soon after childbirth but not keep them in mind as part of longer-term training. She connected that experience to perimenopause, saying some postpartum experiences can return during that period. These are her observations, not findings from a study cited 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, as quoted by Fit&Well
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Limits of the Published Schedule
The article presents an example of Lim’s own week, but does not give session lengths, training loads, detailed guidance for modifying exercises, or evidence comparing the routine with alternatives. It also does not report a clinical evaluation or demonstrate that the listed activities produce specific longevity or metabolic-health results. Lim’s comments about postpartum experiences and perimenopause are attributed to her; the source material does not include supporting research or further expert comment.
It is also unclear from the supplied report how Lim’s schedule changes when work, childcare, recovery needs or health issues affect her week. Readers’ fitness levels, medical histories and individual needs vary, so the schedule should not be read as individualized medical guidance.
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Applying the Advice to Individual Goals
The report does not announce a new program, study or follow-up date. Its immediate takeaway is Lim’s own combination of weekly activities and her suggestions for tracking progress. Anyone using the example as inspiration would need to adapt the exercise type, frequency and intensity to their circumstances; people making decisions about exercise or rehabilitation for a health concern can consult a qualified health professional.
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Key Questions
What does Amanda Lim’s weekly workout schedule include?
Her sample week lists two strength sessions, postpartum core rehabilitation, walking for active recovery, running intervals, yoga, a power-focused workout and a zone-two run. The report does not specify the duration of most sessions.
Why does Lim advise looking beyond the scale?
Lim says body weight and an assessment of health do not always track closely together. She says she monitors her own progress through lifting performance and muscle-mass measurements, rather than relying only on weight.
What does Lim recommend for people new to exercise?
She recommends starting with walking, including a five-minute walk for someone who is not currently exercising, and says beginners can experience early muscle-development gains. These are her recommendations, not a guarantee of a particular result.
Is Lim’s routine a plan for everyone to follow?
No. The report describes Lim’s personal schedule and does not provide individualized guidance or establish that it is suitable for every fitness level or health situation.
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