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Trainer and liftCLINIC CEO Amanda Lim shared a sample week combining strength training, running, walking, yoga and core rehabilitation. She advises judging progress through measures such as strength and muscle mass rather than relying on the scale alone.
Trainer and liftCLINIC CEO Amanda Lim has shared a sample weekly exercise routine that combines strength training, running, walking, yoga and postpartum core rehabilitation, along with advice to avoid treating body weight as a stand-alone measure of health. The Fit&Well report presents her schedule and recommendations as her personal approach, not as a clinical assessment or a prescribed plan for every reader.
Lim, who is 43 and has worked as a trainer for more than 20 years, describes her routine as a balance of functional strength work, lower-intensity cardio and daily movement. Her listed week starts with a leg-focused strength session on Monday and upper-body strength on Tuesday. Wednesday is set aside for postpartum core rehabilitation, followed by walking for active recovery on Thursday.
Her Friday includes running intervals in the morning and yoga in the evening. On Saturday she does a power-focused workout, and on Sunday she goes for a zone two run. The schedule includes seven exercise entries across six days; it is an example of what Lim does, rather than a claim that this volume or timing is suitable for everyone.
Lim says she tracks her own progress through the weights she lifts and measurements of muscle mass. She also recommends beginning with a manageable activity such as walking, learning a new physical skill, and showing self-compassion when someone falls short of a goal. The report says Lim is a mother of three and continues to include core and pelvic-floor work in her routine after the birth of her youngest child, now two and a half.
Progress Beyond the Scale
Lim’s comments offer readers an alternative to judging fitness progress solely by body weight. Her advice is to look at measures such as lifting performance and muscle mass, but the report does not provide evidence that these measures, on their own, establish a person’s overall health. The distinction matters because a workout schedule and a number on a scale cannot replace an individual health assessment.
The routine also shows how Lim combines different types of activity rather than relying on one training method. For readers trying to exercise more consistently, her suggestion to start with a brief walk lowers the initial commitment. That remains personal advice, not a guarantee of success: individual ability, health conditions, recovery needs and access to exercise can affect what is appropriate.
Her discussion of postpartum rehabilitation and pelvic-floor work also places recovery within longer-term fitness, rather than treating it only as a short period after childbirth. Lim connects this work to her own experience and to the changes she says can recur as she approaches perimenopause. The article does not report clinical findings about those changes or assess the routine’s effects.
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A Routine Built Around Variety
The Fit&Well report describes Lim as the CEO of liftCLINIC, a metabolic health center focused on longevity, as well as a trainer and parent. It shares her example week alongside five suggestions for developing a regular exercise habit. The account is based on Lim’s statements and schedule; it is not a study comparing exercise plans or measuring health outcomes.
Alongside her training advice, Lim refers to six lifestyle-medicine pillars: nutrition, sleep, physical activity, stress management, social connection and reducing exposure to harmful substances. She says self-compassion should be added as a seventh pillar. That is Lim’s framing in the report, not a formal change to an established clinical standard cited by the article.
Her weekly plan is specific about days, activities and times: strength training early in the week, walking for active recovery, intervals and yoga on Friday, then power work and a zone two run over the weekend. The source does not define the intensity or duration of each session, apart from naming the activity types, so readers cannot infer a complete training prescription from the timetable.
“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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Limits of the Published Schedule
The report does not give the duration, pace, load or recovery details for most of Lim’s sessions, and it does not say whether the schedule changes from week to week. It also provides no clinical measurements or outcome data showing how the routine affects her health. The listed activities should therefore be understood as an example of one person’s routine, not evidence that the same plan produces a particular result.
Lim’s comments about weight and health are her advice, and the article does not present a detailed medical explanation or cite research alongside them. It is also unclear how the schedule would need to be adapted for people with injuries, medical conditions, different levels of fitness or specific postpartum recovery needs. Readers with health concerns should seek guidance from a qualified health professional before making substantial changes to exercise.
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Applying the Advice Safely
The report does not announce a forthcoming program, research finding or follow-up from Lim. Its practical next step for readers is to treat the schedule as a personal example and select activities that fit their circumstances. Someone starting from inactivity could begin with a short walk and build gradually; people already exercising may choose to track a functional measure, such as a lift, if it is appropriate for them.
Anyone considering strength training, intervals or postpartum rehabilitation should account for their current health, recovery and experience. A clinician or qualified exercise professional can help adapt activity where needed. Lim’s broader message is to pursue consistency without treating a missed goal as a reason to abandon the effort, while recognizing that no single metric or weekly plan can assess everyone’s health.
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Key Questions
What does Amanda Lim’s weekly routine include?
Her example week includes leg and upper-body strength sessions, postpartum core rehabilitation, walking, running intervals, yoga, a power-focused workout and a zone two run. The report does not give the duration or detailed intensity of most sessions.
Does Lim recommend ignoring the scale?
No. She advises separating body weight from an overall assessment of health and says she tracks her own progress through lifting numbers and muscle mass. The report does not present those measures as a complete health assessment.
What does Lim suggest for people new to exercise?
She recommends starting with walking, including a five-minute walk for someone who has no other form of exercise. People should adapt activity to their health and ability rather than treating that duration as a universal prescription.
Is Lim’s schedule a plan everyone should follow?
No. It is her personal example, and the report does not establish that it is suitable for all readers. Fitness level, recovery, injury history and medical conditions can affect which activities are appropriate.
Why does Lim include postpartum core rehabilitation?
Lim says she continues pelvic-floor and deep-core work after having children and views it as part of longer-term fitness. The article reports her experience but does not provide clinical guidance on postpartum rehabilitation.
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