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Trainer Amanda Lim, CEO of metabolic health center liftCLINIC, shared a sample week combining strength work, cardio, walking, yoga and core rehabilitation. She also advises using measures such as strength and muscle mass—not weight alone—to track progress, and recommends starting with manageable activity such as a five-minute walk.
Trainer and liftCLINIC CEO Amanda Lim has shared a sample week of exercise built around functional strength training, cardio, walking and recovery, alongside advice to separate scale weight from an assessment of health. The 43-year-old trainer, who has worked in the field for more than 20 years, said she tracks her own progress through measures including the weights she lifts and her muscle mass.
Lim described her routine to Fit&Well as deliberately straightforward: “I always joke that I have the most boring workout routine in the world,” she said, describing a balance of functional strength work, zone two cardio and walking. Her example schedule includes a leg-focused strength session on Monday and an upper-body session Tuesday, followed by postpartum core rehabilitation on Wednesday and a walk for active recovery Thursday.
Friday combines high-intensity running intervals in the morning with yoga later in the day. Lim’s Saturday session focuses on power, and she finishes the week with a zone two run on Sunday. The schedule is her personal example, not a prescribed plan for everyone. Lim is also a mother of three; she said she continues to include pelvic-floor, deep-core and postpartum rehabilitation in her training.
Her advice for developing a consistent routine includes beginning with walking, trying a new physical skill and allowing room for setbacks. On tracking progress, Lim said body weight and health “don’t typically track beautifully together.” She said she monitors her own lifting numbers and muscle mass instead. The report does not provide clinical data or an independent evaluation of those measures.
Progress Beyond the Scale
Lim’s comments address a common question for people starting or maintaining exercise: whether success should be judged by a change in body weight. Her approach points readers toward other forms of feedback, such as improved strength or developing a physical skill. Those measures can make progress more visible for people whose body weight stays stable, though they do not, by themselves, provide a complete assessment of health.
The routine also illustrates that Lim combines several kinds of activity rather than relying on one workout style. She includes strength sessions, different forms of cardio, walking, yoga and rehabilitation work across the week. For readers, the practical takeaway is her emphasis on consistent, adaptable activity rather than complicated exercises or fitness trends. Her schedule remains an individual example, not a universal recommendation or a substitute for advice tailored to a person’s health and abilities.
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A Routine Built Around Multiple Activities
Lim is described in the Fit&Well report as a trainer with more than 20 years of experience and the chief executive of liftCLINIC, a metabolic health center focused on longevity. The report presents her exercise week and five suggestions for developing consistency; it does not report a new clinical study, public-health policy or formal exercise guideline.
Her advice spans both activity and habit-building. She calls walking a useful starting point for beginners and suggests beginning with five minutes. She also encourages trying a new movement skill and practicing self-compassion when someone falls short of a goal. Lim calls self-compassion a “seventh pillar” of lifestyle medicine, beyond the six pillars she lists: nutrition, sleep, physical activity, stress management, social connection and limiting exposure to harmful substances. That label is her framing in the interview, not a reported change to an established medical framework.
“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 Personal Example
The report presents Lim’s own routine and views; it does not establish that the schedule is suitable for every reader or that tracking muscle mass and lifting numbers is sufficient to assess health. It gives no details about how her muscle mass is measured, how often she measures it or what specific health outcomes she uses alongside it. No study, clinician panel or comparison of tracking methods is included.
It is also not clear from the supplied report when the interview was published. The article does not give a complete description of exercise intensity, session duration or modifications for people with injuries, chronic conditions, pregnancy or different levels of fitness. Lim’s comments about postpartum rehabilitation and perimenopause are personal observations in the interview, not individualized medical guidance.
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How Readers Can Apply the Advice
The report does not announce a forthcoming study, program or follow-up from Lim. Readers considering a new routine can treat her schedule as an example and adapt activity to their current ability, recovery and circumstances. Starting with a short walk, as she suggests, is one option; people with health conditions, pain or questions about postpartum rehabilitation can seek guidance from a qualified health professional before changing their exercise routine.
For tracking progress, Lim’s comments encourage readers to look beyond scale weight, but the report leaves decisions about which measures are appropriate to the individual. Any broader assessment of health may require more than exercise performance or body composition figures. The immediate development is the publication of Lim’s personal routine and advice, rather than a new medical recommendation.
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Key Questions
What does Amanda Lim’s weekly workout schedule include?
Her example week includes two strength sessions early in the week, postpartum core rehabilitation, a recovery walk, running intervals, yoga, a power-focused workout and a zone two run. It is her personal routine, not a plan prescribed for all readers.
Why does Lim say not to rely only on scale weight?
Lim says body weight and an assessment of health do not always move together. She tracks her own progress through lifting numbers and muscle mass, while the report does not claim those measures provide a complete health assessment.
What does Lim suggest for someone new to exercise?
She recommends starting with walking and says a five-minute walk can be a manageable first step. People should adapt activity to their abilities and seek professional advice if they have health concerns or need tailored guidance.
Does the report show that this routine improves health?
No. It describes Lim’s personal schedule and advice but does not present clinical research or outcome data demonstrating that her routine produces particular health benefits.
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