“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 combining strength training, cardio, walking, yoga and postpartum core work. She says people should not use scale weight alone to judge health or progress, and recommends achievable habits such as walking and tracking strength.

Trainer and liftCLINIC CEO Amanda Lim has shared a sample week of exercise built around strength work, cardio, walking and recovery, alongside advice not to treat scale weight as a measure of health. In an interview with Fit&Well, Lim described the routine she follows and offered suggestions for people seeking consistent activity, including starting with short walks and tracking progress through measures such as lifting strength.

Lim’s example schedule includes lower-body strength training on Monday and upper-body strength training on Tuesday, followed by postpartum core rehabilitation on Wednesday. Thursday is reserved for walking as active recovery. On Friday, she does running intervals in the morning and yoga later in the day. Saturday is a power-focused workout, while Sunday includes a zone two run. The schedule is her personal example, not a program presented as suitable for everyone.

Lim told Fit&Well she favors a mix of functional strength training, zone two cardio and daily steps, rather than complicated exercises or fitness trends. A trainer for more than 20 years, she is 43 and has three children. She said she continues to include pelvic floor, deep core and postpartum rehabilitation work. Her youngest child is two and a half, she said.

Her five recommendations for consistency are to avoid relying on the scales to judge progress, make use of beginner gains, learn a new physical skill, start walking and practice self-compassion. Lim said she monitors her own progress by recording the weights she lifts and her muscle mass. The report does not provide measurements or research showing how these indicators compare with other ways of assessing health.

Progress Beyond the Scale

Lim’s advice addresses a common distinction in fitness: body weight is one measurement, while health and physical capability involve multiple factors. Her statement is personal guidance, not a clinical assessment or a claim that weight never matters. Readers should not infer from the interview that a particular workout schedule or measurement can diagnose health or replace individualized medical advice.

The practical value of her recommendations is their emphasis on repeatable activity. A short walk can be a manageable starting point for someone who is inactive, while strength sessions and cardio offer different kinds of exercise. Lim’s example also makes clear that her routine is distributed across the week and includes recovery, rather than being limited to high-intensity workouts. People’s appropriate activity levels vary with their health, circumstances and training experience.

Lim’s Routine and Experience

Fit&Well presents the schedule as Lim’s own weekly workout routine. It combines several forms of movement: focused strength sessions, running, walking, yoga and rehabilitation exercises. The report does not say that she follows the schedule without changes every week, nor does it give the duration or intensity of each session beyond describing some workouts and their listed times.

Lim is identified in the report as a longtime trainer and the CEO of liftCLINIC, a metabolic health center focused on longevity. She said that pelvic floor and core rehabilitation can remain relevant after the immediate postpartum period. She also connected her experience as a mother to anticipating perimenopause, but the report does not provide medical guidance about treatment or symptoms.

Lim refers to six commonly cited lifestyle-medicine pillars: nutrition, sleep, physical activity, stress management, social connection and minimizing exposure to harmful substances. She adds self-compassion as a seventh pillar in her own framing, encouraging people to continue after falling short of their goals. That wording is her perspective, rather than a formal revision of 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, quoted by Fit&Well

Limits of the Personal Example

The report does not establish whether Lim’s schedule has been independently evaluated, or whether the same combination and frequency of workouts is appropriate for other people. It also does not provide the workout durations, specific exercises, training loads, clinical measurements or details about how she measures muscle mass. Her comments about the scale are advice attributed to her; the article does not present a study comparing body weight with health outcomes.

It is also unclear how Lim adapts the routine from week to week, including around work, parenting or changes in recovery. People who are pregnant or postpartum, have pelvic floor concerns, or have an existing health condition may need individualized guidance before taking up or changing exercise. The source does not describe a specific clinical protocol for those groups.

Applying the Advice Safely

Fit&Well’s report does not announce a new program, research finding or follow-up event. The immediate next step for readers is to treat Lim’s schedule as one person’s example, not a universal prescription. Someone starting from little or no activity could try a short walk and build gradually, while keeping any change realistic for their circumstances.

Those seeking a broader picture of health can discuss appropriate measures with a qualified health professional instead of relying on a single number or copying another person’s routine. Anyone with a pre-existing condition, postpartum concerns or uncertainty about exercise intensity should seek professional guidance before making significant changes. Fit&Well’s article does not state whether Lim plans to publish further workout guidance.

Key Questions

What does Amanda Lim’s weekly routine include?

Her example includes two strength-focused sessions, postpartum core rehabilitation, walking, running intervals, yoga, a power workout and a zone two run. The report gives a schedule but does not specify the duration of each session.

Why does Lim say not to judge health by scale weight alone?

Lim says body weight and an assessment of health do not always track together. She recommends tracking other aspects of progress, such as lifting performance and muscle mass. Her remarks are personal advice, not a claim that weight is irrelevant in every health assessment.

What does she suggest for someone new to exercise?

Lim recommends beginning with a five-minute walk and building from there. People should adjust activity to their abilities and seek professional advice if health concerns affect what exercise is appropriate.

Is Lim’s routine intended for everyone to follow?

No. The report describes Lim’s personal routine and does not present it as a standardized plan. Fitness level, health, recovery and individual circumstances can affect what schedule is suitable.

What does Lim mean by self-compassion?

She encourages people to forgive themselves when they fall short of goals and find a way to continue. She describes self-compassion as an additional pillar in her own framing of lifestyle medicine.

Source: rss