“We Have To Separate The Number On The Scale From The Assessment Of Our Health”—a Trainer Who Owns A Longevity Clinic Shares The Weekly Workout Routine She Follows

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Trainer and liftCLINIC CEO Amanda Lim shared a sample week of strength training, cardio, walking, yoga and postpartum core rehabilitation. She says people should not treat scale weight as a direct measure of health and suggests tracking other progress, such as lifting performance and muscle mass.

Amanda Lim, a trainer of more than 20 years and CEO of the metabolic health center liftCLINIC, has shared her sample weekly workout routine and advice on exercising with longevity in mind. She argues that people should separate scale weight from their assessment of health, while describing a schedule that combines strength work, cardio, walking and recovery.

Lim’s example week includes two strength-focused sessions, one focused on the legs and another on the upper body, as well as a power-focused workout on Saturday. Her cardio includes high-intensity running intervals on Friday and a zone two run on Sunday. She also schedules postpartum core rehabilitation on Wednesday, a walk for active recovery on Thursday and yoga on Friday evening.

Lim, who is 43 and a mother of three, said pelvic floor, deep core and postpartum rehabilitation remain part of her fitness routine. Her youngest child is two and a half. She told Fit&Well that some mothers may treat postpartum rehabilitation as a short-term concern, while she views it as part of longer-term fitness, including as she approaches perimenopause.

Her five recommendations are to use measures of progress beyond body weight, accept the early gains that can come with being a beginner, learn new physical skills, begin with walking and practise self-compassion. Lim said she monitors her own progress by tracking the weights she lifts and her muscle mass. Her advice is personal guidance reported by the outlet, not a clinical assessment of readers’ health.

A Broader View of Fitness Progress

Lim’s comments highlight a distinction between a single body-weight reading and a broader view of health and physical capability. She says those measures do not necessarily move together. For readers, the practical point is that a scale reading alone may not show changes in strength, muscle mass or exercise capacity.

Her sample schedule also offers a concrete example of how one experienced trainer balances different kinds of activity across a week. It is not presented as a universal prescription: Lim’s routine reflects her own circumstances, training history and goals. People considering substantial changes to exercise, or managing health conditions, may need advice suited to their individual situation.

How Lim Structures Her Training Week

Lim describes her overall approach as a balance of functional strength training, zone two cardio and daily steps, rather than reliance on complicated exercises or fitness trends. The reported schedule adds interval running, yoga and a dedicated active-recovery walk to that mix.

The report identifies Lim as a trainer with more than two decades of experience and the CEO of liftCLINIC, a metabolic health center focused on longevity. Her routine includes postpartum-focused work alongside general strength and cardiovascular training. That personal detail informs her advice but does not establish that the same schedule is appropriate for every parent or person approaching perimenopause.

““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

Limits of the Published Routine

The report presents an example of Lim’s personal weekly schedule, not a controlled study or an independently assessed training plan. It does not provide evidence that this exact combination of workouts produces particular health or longevity outcomes, nor does it compare the schedule with other exercise approaches.

It is also unclear whether Lim follows this timetable every week or adjusts it around work, parenting, recovery or other needs. The article does not give detailed guidance on workout intensity, duration or modifications for beginners and people with injuries or medical conditions. Those details would be needed before readers could judge how closely to adapt the plan.

Applying the Advice Safely

Lim’s published recommendations leave readers with a starting framework rather than a prescribed program: combine different forms of movement, track progress in ways beyond scale weight, and build consistency gradually. Her suggestion to begin with a five-minute walk is aimed at people who are currently inactive; readers can adjust activity to their abilities and circumstances.

The source material does not announce a follow-up study, program or further statement from Lim. Anyone considering a new or more demanding routine should account for their current fitness and health, and seek guidance from a qualified professional when a pre-existing condition, injury or postpartum concern is involved.

Key Questions

What does Amanda Lim’s weekly workout schedule include?

Her example week includes leg-focused and upper-body strength sessions, postpartum core rehabilitation, a walk for active recovery, running intervals, yoga, a power-focused workout and a zone two run.

Why does Lim say scale weight is not a full measure of health?

Lim says body weight and health do not necessarily track closely together. She recommends also looking at measures such as lifting performance and muscle mass; the report does not claim that those measures alone provide a complete health assessment.

What does Lim suggest for people new to exercise?

She recommends starting with walking and suggests a five-minute walk for someone who has no other exercise in their routine. The appropriate amount and pace can vary by person.

Is Lim’s routine a plan everyone should follow?

No. It is an example of Lim’s personal routine, not a universal prescription. People with injuries, medical conditions or postpartum concerns should seek advice suited to their circumstances before making significant changes to exercise.

Source: rss