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Trainer and liftCLINIC CEO Amanda Lim shared a sample week combining strength training, cardio, walking, yoga and postpartum core rehabilitation. She recommends judging progress through measures such as lifting ability and muscle mass rather than relying on scale weight alone; her routine and advice are personal guidance, not a one-size-fits-all prescription.
Trainer and liftCLINIC CEO Amanda Lim has shared a sample week of exercise that combines strength training, cardio, walking, yoga and postpartum core rehabilitation, alongside advice to judge health progress by more than scale weight. In an interview with Fit&Well, Lim said she tracks measures including her lifts and muscle mass, arguing that body weight and health do not necessarily move in step.
Lim, who is 43 and has worked as a trainer for more than 20 years, described her routine as a balance of functional strength work, zone two cardio and daily steps. She is also a mother of three and said postpartum rehabilitation remains part of her training. Her youngest child is two and a half, according to the report.
Her example week includes 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 listed times range from a 7 a.m. interval session to a 5 p.m. recovery walk.
Lim’s other suggestions are to welcome beginner progress, learn a new physical skill, begin with walking and practise self-compassion. For people new to exercise, she recommends starting with a five-minute walk. The report presents the schedule as Lim’s own example, not as a medically assessed plan for every reader.
Progress Beyond Scale Weight
Lim’s advice speaks to a common source of confusion in fitness: a change in body weight alone does not describe every aspect of health or physical progress. Her suggested alternatives—tracking strength gains and muscle mass—offer different ways to observe changes over time. Those measures can be more relevant to an individual’s goals, though they do not by themselves provide a full health assessment.
The routine also illustrates how an exercise week can include several kinds of movement rather than only strenuous workouts. Strength, aerobic activity, walking and recovery all appear in Lim’s schedule. For readers trying to establish a habit, her emphasis on a small, achievable starting point may feel more practical than attempting to copy a full week of training. Individual needs vary, and people returning after pregnancy or managing health conditions may need tailored advice from a qualified professional.
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A Routine Built Around Multiple Activities
Fit&Well’s report profiles Lim as a trainer with more than two decades of experience and the chief executive of liftCLINIC, which it describes as a metabolic health center focused on longevity. The publication presents both her workout schedule and her recommendations for maintaining consistency.
Lim said she continues to include pelvic-floor, deep-core and postpartum rehabilitation work. She told Fit&Well that some mothers may think about these areas soon after childbirth but not as part of longer-term fitness. She also said she expects some postpartum experiences to return as she approaches perimenopause. These are Lim’s personal observations; the article does not provide clinical evidence or a broader assessment of those claims.
Her routine is not built around complex exercises or a single fitness trend. It alternates focused strength sessions, aerobic work and recovery, while leaving room for different training goals across the week. The report does not say that readers should match her session frequency or timings.
““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, speaking to Fit&Well
postpartum core rehabilitation exercises
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Limits of the Published Advice
The report does not provide a publication date, independent medical evaluation of Lim’s routine or evidence that the schedule produces particular health outcomes. It also does not specify the duration or intensity of each workout beyond identifying the activity and, in some cases, the time of day.
Lim’s comments about body weight, muscle mass, postpartum rehabilitation and perimenopause are attributed to her. The article does not establish that any one progress measure is appropriate for everyone, nor does it give a clinical definition of how readers should assess their health. People with existing conditions, pain or concerns about exercise after pregnancy should seek guidance suited to their circumstances.
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How Readers Can Apply the Advice
Fit&Well’s published report provides Lim’s routine and tips; it does not announce a follow-up study, program or further clinic guidance. Readers who take inspiration from the schedule can adapt its general mix of strength, aerobic movement and recovery to their own abilities rather than copying the listed sessions exactly.
For someone starting from little or no regular activity, Lim’s proposed first step is a five-minute walk. Any longer-term plan may need to account for fitness level, available time and health needs. The report offers no specific follow-up milestone, so further developments are not stated.
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Key Questions
Who is Amanda Lim?
Amanda Lim is a trainer with more than 20 years of experience and CEO of liftCLINIC, which Fit&Well describes as a metabolic health center focused on longevity.
What does Lim’s sample workout week include?
It 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.
Why does Lim recommend tracking more than scale weight?
Lim says body weight and health do not necessarily track together. She says she monitors her lifting numbers and muscle mass as other indicators of her personal progress; these are not presented as a complete health assessment.
What does she suggest for people new to exercise?
Lim recommends starting with walking and suggests trying a five-minute walk. The advice is a low-barrier starting point, not a prescribed plan for every health or fitness situation.
Should readers copy Lim’s routine exactly?
No. The report presents it as Lim’s personal weekly example, not a universal program. People with health concerns or those returning to exercise after pregnancy may benefit from individualized professional guidance.
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