https://liftrepublic.com https://liftrepublic.com/api/og?title=Lift+Republic+%E2%80%94+AI-powered%2C+data-driven+coaching&subtitle=Next-generation+premium+coaching+that+turns+your+wearable+data+into+a+hyper-personalised+transformation+programme. 2026-06-04T00:00:00.000Z weekly 1 https://liftrepublic.com/method https://liftrepublic.com/api/og?title=The+Method+%E2%80%94+Lift+Republic%27s+data-driven+coaching+system&subtitle=How+we+fuse+your+wearable+data%2C+evidence-based+programming+and+elite+human+coaching+into+one+adaptive+loop. 2026-06-04T00:00:00.000Z monthly 0.9 https://liftrepublic.com/technology https://liftrepublic.com/api/og?title=Technology+%E2%80%94+data-driven+coaching+from+your+wearables&subtitle=We+connect+Garmin%2C+Strava%2C+Apple+Health%2C+Whoop%2C+Oura+and+Hevy+and+turn+the+data+into+a+personalised+plan. 2026-06-04T00:00:00.000Z monthly 0.8 https://liftrepublic.com/coaching https://liftrepublic.com/api/og?title=Coaching+%E2%80%94+online+worldwide+%26+in+person+in+London&subtitle=1-to-1+data-driven+coaching%3A+weekly+programming%2C+reviews%2C+form+feedback%2C+nutrition+and+direct+access. 2026-06-04T00:00:00.000Z monthly 0.8 https://liftrepublic.com/nutrition https://liftrepublic.com/api/og?title=Nutrition+Coaching+%E2%80%94+data-driven+nutrition+plans+%26+macros&subtitle=Standalone%2C+data-driven+nutrition+coaching%3A+a+one-off+Nutrition+Blueprint+or+ongoing+nutrition-only+coaching%2C+online+or+in+London. 2026-06-04T00:00:00.000Z monthly 0.8 https://liftrepublic.com/programmes https://liftrepublic.com/api/og?title=Programmes+%E2%80%94+six+data-driven+coaching+programmes&subtitle=Muscle+growth%2C+fat+loss%2C+body+recomposition%2C+athletic+performance%2C+strength+and+elite+general+health. 2026-06-04T00:00:00.000Z weekly 0.9 https://liftrepublic.com/personal-training-london https://liftrepublic.com/api/og?title=Personal+Trainer+in+London+%E2%80%94+data-driven+1-to-1+coaching&subtitle=A+premium%2C+data-driven+personal+trainer+in+London+%E2%80%94+in+person+and+online%2C+powered+by+your+wearable+data. 2026-06-04T00:00:00.000Z monthly 0.8 https://liftrepublic.com/about https://liftrepublic.com/api/og?title=About+Lift+Republic&subtitle=Coaching+engineered+for+the+data+era+%E2%80%94+why+we+exist+and+the+standards+we+hold. 2026-06-04T00:00:00.000Z monthly 0.5 https://liftrepublic.com/pricing https://liftrepublic.com/api/og?title=Pricing&subtitle=How+Lift+Republic+coaching+is+priced+%E2%80%94+tailored%2C+agreed+after+a+free+assessment. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/results https://liftrepublic.com/api/og?title=Results+%26+transformations&subtitle=Real%2C+data-driven+transformations+from+Lift+Republic+coaching. 2026-06-04T00:00:00.000Z weekly 0.6 https://liftrepublic.com/contact https://liftrepublic.com/api/og?title=Contact+%E2%80%94+start+your+free+assessment&subtitle=Book+a+free%2C+no-obligation+assessment%2C+online+or+in+London. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/quiz https://liftrepublic.com/api/og?title=Free+Physique+Blueprint+%E2%80%94+find+your+training+plan&subtitle=Answer+a+few+questions+and+get+a+personalised%2C+data-driven+starting+point%3A+the+right+programme%2C+your+numbers+and+your+first+week. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/privacy https://liftrepublic.com/api/og?title=Privacy+Policy&subtitle=How+Lift+Republic+collects%2C+uses+and+protects+your+data. 2026-06-04T00:00:00.000Z yearly 0.2 https://liftrepublic.com/terms https://liftrepublic.com/api/og?title=Terms+of+Use&subtitle=Terms+of+use+for+the+website+and+coaching+services. 2026-06-04T00:00:00.000Z yearly 0.2 https://liftrepublic.com/refunds https://liftrepublic.com/api/og?title=Refunds+%26+Cancellations&subtitle=Refund+and+cancellation+policy+for+coaching+subscriptions+and+one-off+plans. 2026-06-04T00:00:00.000Z yearly 0.2 https://liftrepublic.com/health-disclaimer https://liftrepublic.com/api/og?title=Health+Disclaimer&subtitle=Important+health+and+safety+information+before+starting+a+training+or+nutrition+programme. 2026-06-04T00:00:00.000Z yearly 0.2 https://liftrepublic.com/programmes/muscle-growth https://liftrepublic.com/api/og?title=Muscle+Growth+%E2%80%94+Build+lean%2C+dense+muscle&subtitle=Hypertrophy+programming+periodised+to+your+recovery+and+lifting+data+%E2%80%94+progressive+overload+that+actually+progresses. 2026-06-04T00:00:00.000Z weekly 0.8 https://liftrepublic.com/programmes/fat-loss https://liftrepublic.com/api/og?title=Fat+Loss+%E2%80%94+Lose+fat%2C+keep+muscle&subtitle=A+sustainable+deficit+built+from+your+real+energy+expenditure%2C+not+a+generic+calorie+guess.+Look+lean%2C+stay+strong. 2026-06-04T00:00:00.000Z weekly 0.8 https://liftrepublic.com/programmes/body-recomposition https://liftrepublic.com/api/og?title=Body+Recomposition+%E2%80%94+Build+muscle+and+lose+fat&subtitle=The+hardest+goal%2C+done+right%3A+simultaneous+fat+loss+and+muscle+gain%2C+calibrated+weekly+from+your+data. 2026-06-04T00:00:00.000Z weekly 0.8 https://liftrepublic.com/programmes/athletic-performance https://liftrepublic.com/api/og?title=Athletic+Performance+%E2%80%94+Get+faster%2C+fitter%2C+stronger&subtitle=VO%E2%82%82%2C+pace+and+power+gains+mapped+from+your+Garmin+and+Strava+history+into+a+periodised+performance+plan. 2026-06-04T00:00:00.000Z weekly 0.8 https://liftrepublic.com/programmes/strength https://liftrepublic.com/api/og?title=Strength+%E2%80%94+Lift+heavier%2C+safely&subtitle=Structured+strength+progression+with+autoregulation+%E2%80%94+peak+for+a+number+or+simply+get+powerfully+strong. 2026-06-04T00:00:00.000Z weekly 0.8 https://liftrepublic.com/programmes/general-fitness https://liftrepublic.com/api/og?title=Elite+General+Health+%E2%80%94+Look%2C+feel+and+perform+better&subtitle=For+high+performers+who+want+to+be+in+the+best+shape+of+their+life+%E2%80%94+balanced+training%2C+nutrition+and+recovery. 2026-06-04T00:00:00.000Z weekly 0.8 https://liftrepublic.com/tools https://liftrepublic.com/api/og?title=Free+fitness+calculators&subtitle=BMI%2C+maintenance+calories%2C+macros%2C+body+fat%2C+one-rep+max%2C+running+pace+and+more+%E2%80%94+free+and+instant. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/tools/bmi https://liftrepublic.com/api/og?title=BMI+Calculator+%E2%80%94+Body+Mass+Index+%28Metric%29&subtitle=Calculate+your+BMI+%28Body+Mass+Index%29+from+your+height+and+weight%2C+and+see+which+healthy-weight+range+you+fall+into.+Free%2C+instant%2C+no+sign-up. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/body-fat https://liftrepublic.com/api/og?title=Body+Fat+Calculator+%E2%80%94+US+Navy+Method&subtitle=Estimate+your+body+fat+percentage+with+the+US+Navy+tape+method+using+a+few+simple+measurements.+Free%2C+instant+body-fat+calculator. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/bmr https://liftrepublic.com/api/og?title=BMR+Calculator+%E2%80%94+Basal+Metabolic+Rate+%28Mifflin-St+Jeor%29&subtitle=Calculate+your+BMR+%28Basal+Metabolic+Rate%29+%E2%80%94+the+calories+your+body+burns+at+rest+%E2%80%94+using+the+Mifflin-St+Jeor+equation.+Free+and+instant. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/tdee https://liftrepublic.com/api/og?title=Maintenance+Calorie+Calculator+%28TDEE%29+%E2%80%94+How+Many+Calories+to+Maintain+Weight&subtitle=Work+out+how+many+calories+you+need+to+maintain+your+weight+%28your+TDEE%29+from+your+BMR+and+activity+level.+Free+maintenance-calorie+calculator. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/calorie-target https://liftrepublic.com/api/og?title=Calorie+Calculator+%E2%80%94+Daily+Calorie+Target+for+Your+Goal&subtitle=Calculate+your+daily+calorie+target+to+lose+fat%2C+maintain+or+build+muscle%2C+based+on+your+TDEE+and+goal.+Free+calorie+deficit+%26+surplus+calculator. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/macro https://liftrepublic.com/api/og?title=Macro+Calculator+%E2%80%94+Protein%2C+Carbs+%26+Fat+for+Your+Goal&subtitle=Calculate+your+daily+macros+%E2%80%94+protein%2C+carbohydrates+and+fat+%E2%80%94+from+your+calories%2C+weight+and+goal.+Free+macro+calculator+for+muscle%2C+fat+loss+or+maintenance. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/protein https://liftrepublic.com/api/og?title=Protein+Calculator+%E2%80%94+How+Much+Protein+Per+Day&subtitle=Work+out+how+much+protein+you+need+per+day+to+build+or+preserve+muscle%2C+based+on+your+bodyweight+and+goal.+Free+daily+protein+calculator. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/one-rep-max https://liftrepublic.com/api/og?title=One+Rep+Max+Calculator+%281RM%29+%E2%80%94+Estimate+Your+Max+Lift&subtitle=Estimate+your+one-rep+max+%281RM%29+from+a+weight+and+reps+you%27ve+lifted%2C+plus+your+training+percentages.+Free+1RM+calculator+%28Epley+%26+Brzycki%29. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/running-pace https://liftrepublic.com/api/og?title=Running+Pace+Calculator+%E2%80%94+Pace%2C+Speed+%26+Race-Time+Predictor&subtitle=Calculate+your+running+pace+per+km+and+mile+from+a+distance+and+time%2C+plus+predicted+5K%2C+10K%2C+half+and+full+marathon+times.+Free+pace+calculator. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/heart-rate-zones https://liftrepublic.com/api/og?title=Heart+Rate+Zone+Calculator+%E2%80%94+Max+HR+%26+Training+Zones+%28Karvonen%29&subtitle=Calculate+your+maximum+heart+rate+and+five+training+zones+using+the+Karvonen+%28heart-rate+reserve%29+method+from+your+age+and+resting+heart+rate. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/waist-to-height https://liftrepublic.com/api/og?title=Waist-to-Height+Ratio+Calculator+%E2%80%94+A+Better+Screen+Than+BMI&subtitle=Calculate+your+waist-to-height+ratio+%28WHtR%29+%E2%80%94+a+simple%2C+evidence-backed+health+screen+that+works+better+than+BMI.+Free+and+instant. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/ideal-weight https://liftrepublic.com/api/og?title=Ideal+Weight+Calculator+%E2%80%94+Your+Healthy+Weight+Range&subtitle=Estimate+your+ideal+body+weight+from+your+height+and+sex+%28Devine+formula%29+and+see+your+healthy+weight+range+from+BMI.+Free+and+instant. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/lean-body-mass https://liftrepublic.com/api/og?title=Lean+Body+Mass+Calculator+%28LBM%29+%E2%80%94+Boer+Formula&subtitle=Calculate+your+lean+body+mass+%28LBM%29+and+fat+mass+from+your+weight%2C+height+and+sex+using+the+Boer+formula.+Free%2C+instant+lean-mass+calculator. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/water-intake https://liftrepublic.com/api/og?title=Water+Intake+Calculator+%E2%80%94+How+Much+Water+Should+You+Drink+a+Day&subtitle=Calculate+how+much+water+to+drink+per+day+from+your+bodyweight+and+exercise.+Free+daily+water-intake+calculator+with+a+litres-per-day+target. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/weight-loss-timeline https://liftrepublic.com/api/og?title=Weight+Loss+Timeline+Calculator+%E2%80%94+How+Long+to+Reach+Your+Goal&subtitle=Work+out+how+long+it+will+take+to+reach+your+goal+weight+at+a+safe%2C+sustainable+rate.+Free+weight-loss+timeline+calculator+with+the+daily+deficit. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/ffmi https://liftrepublic.com/api/og?title=FFMI+Calculator+%E2%80%94+Fat-Free+Mass+Index&subtitle=Calculate+your+FFMI+%28fat-free+mass+index%29+and+normalised+FFMI+from+your+weight%2C+height+and+body+fat.+See+how+much+muscle+you+carry+for+your+frame. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/waist-to-hip-ratio https://liftrepublic.com/api/og?title=Waist-to-Hip+Ratio+Calculator+%E2%80%94+WHR+%26+Health+Risk&subtitle=Calculate+your+waist-to-hip+ratio+%28WHR%29+and+see+your+health-risk+band+using+WHO+thresholds.+A+quick+check+of+where+you+store+fat. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/creatine-dosage https://liftrepublic.com/api/og?title=Creatine+Dosage+Calculator+%E2%80%94+Loading+%26+Maintenance&subtitle=Work+out+your+creatine+dose+%E2%80%94+optional+loading+phase+and+daily+maintenance+%E2%80%94+from+your+bodyweight.+Evidence-based+creatine+monohydrate+calculator. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/caffeine-calculator https://liftrepublic.com/api/og?title=Caffeine+Calculator+%E2%80%94+Safe+Limit+%26+Pre-Workout+Dose&subtitle=Work+out+your+safe+daily+caffeine+limit+and+an+evidence-based+pre-workout+performance+dose+from+your+bodyweight.+Free+caffeine+calculator. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/protein-per-meal https://liftrepublic.com/api/og?title=Protein+Per+Meal+Calculator+%E2%80%94+Optimal+Muscle-Building+Split&subtitle=Work+out+how+much+protein+to+eat+per+meal+to+maximise+muscle+growth%2C+based+on+your+bodyweight+and+number+of+meals.+Free+protein+distribution+calculator. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/barbell-plate-calculator https://liftrepublic.com/api/og?title=Barbell+Plate+Calculator+%E2%80%94+What+Plates+to+Load&subtitle=Work+out+exactly+which+plates+to+put+on+each+side+of+the+barbell+for+your+target+weight.+Free+barbell+loading+calculator+%28kg%29. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/calories-burned https://liftrepublic.com/api/og?title=Calories+Burned+Calculator+%E2%80%94+Exercise+%26+Activity+%28METs%29&subtitle=Estimate+the+calories+you+burn+from+exercise+using+your+weight%2C+the+activity+and+how+long+you+did+it.+Free+MET-based+calories-burned+calculator. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/vo2-max https://liftrepublic.com/api/og?title=VO2+Max+Calculator+%E2%80%94+Estimate+Your+Aerobic+Fitness&subtitle=Estimate+your+VO2+max+from+your+age+and+resting+heart+rate.+A+quick+gauge+of+cardiovascular+fitness+%E2%80%94+no+lab+test+needed. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/race-time-predictor https://liftrepublic.com/api/og?title=Race+Time+Predictor+%E2%80%94+Riegel+Formula+%285K%2C+10K%2C+Half%2C+Marathon%29&subtitle=Predict+your+race+time+at+any+distance+from+a+recent+result+using+the+Riegel+formula.+Free+running+race-time+predictor+for+5K%2C+10K%2C+half+and+marathon. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/tools/pace-converter https://liftrepublic.com/api/og?title=Running+Pace+Converter+%E2%80%94+min%2Fkm%2C+min%2Fmile%2C+km%2Fh%2C+mph&subtitle=Convert+running+pace+and+speed+between+min%2Fkm%2C+min%2Fmile%2C+km%2Fh+and+mph+instantly.+Free+pace+converter+for+runners. 2026-06-04T00:00:00.000Z monthly 0.6 https://liftrepublic.com/learn https://liftrepublic.com/api/og?title=Learn+%E2%80%94+evidence-based+fitness+guides&subtitle=Guides+on+building+muscle%2C+losing+fat%2C+recomposition%2C+protein+and+training+with+wearable+data. 2026-06-04T00:00:00.000Z weekly 0.7 https://liftrepublic.com/learn/how-to-build-muscle https://liftrepublic.com/api/og?title=How+to+Build+Muscle%3A+A+Data-Driven+Guide+%282026%29&subtitle=How+to+build+muscle%2C+explained+simply%3A+the+three+drivers+of+growth%2C+how+to+train%2C+eat+and+recover%2C+and+the+mistakes+that+stall+progress. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/how-to-lose-fat https://liftrepublic.com/api/og?title=How+to+Lose+Fat+and+Keep+Muscle%3A+A+Practical+Guide+%282026%29&subtitle=How+to+lose+fat+without+losing+muscle%3A+set+the+right+calorie+deficit%2C+keep+protein+high%2C+train+for+retention%2C+and+avoid+the+plateau-rebound+trap. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/body-recomposition https://liftrepublic.com/api/og?title=Body+Recomposition%3A+How+to+Build+Muscle+and+Lose+Fat+%282026%29&subtitle=Body+recomposition+explained%3A+who+can+do+it%2C+how+to+eat+and+train+to+build+muscle+and+lose+fat+at+the+same+time%2C+and+how+to+track+it+properly. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/how-much-protein-to-build-muscle https://liftrepublic.com/api/og?title=How+Much+Protein+to+Build+Muscle%3F+%28Per+Day+%26+Per+Meal%29&subtitle=How+much+protein+you+need+to+build+muscle%3A+the+daily+target+per+kg+of+bodyweight%2C+how+to+split+it+across+meals%2C+and+the+best+sources. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/train-with-your-data https://liftrepublic.com/api/og?title=How+to+Train+With+Your+Wearable+Data+%28Garmin%2C+Strava%2C+Whoop%29&subtitle=Turn+your+Garmin%2C+Strava+and+Whoop+data+into+better+training%3A+what+load%2C+recovery%2C+HRV+and+zones+actually+mean%2C+and+how+to+act+on+them. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/calorie-deficit-explained https://liftrepublic.com/api/og?title=Calorie+Deficit+Explained%3A+How+It+Works+%26+How+Big+It+Should+Be&subtitle=What+a+calorie+deficit+is%2C+how+to+work+out+yours%2C+how+big+it+should+be%2C+and+how+to+keep+losing+fat+without+losing+muscle+or+stalling. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/how-to-build-a-meal-plan https://liftrepublic.com/api/og?title=How+to+Build+a+Meal+Plan+%28That+You%27ll+Actually+Stick+To%29&subtitle=A+simple%2C+repeatable+way+to+build+a+meal+plan+around+your+calorie+and+protein+targets+%E2%80%94+flexible+enough+to+fit+real+life%2C+online+or+in+London. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/high-protein-foods https://liftrepublic.com/api/og?title=High-Protein+Foods%3A+Best+Sources+%28With+a+Protein+Table%29&subtitle=The+best+high-protein+foods+to+build+muscle+and+stay+full+%E2%80%94+animal+and+plant+sources%2C+with+a+protein-per-100g+table+and+how+much+you+need+a+day. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/progressive-overload https://liftrepublic.com/api/og?title=Progressive+Overload+Explained%3A+How+to+Actually+Apply+It+%282026%29&subtitle=What+progressive+overload+is+and+how+to+apply+it%3A+the+methods+%28weight%2C+reps%2C+sets%2C+tempo%29%2C+how+fast+to+progress%2C+and+how+to+break+through+plateaus. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/strength-training-for-women https://liftrepublic.com/api/og?title=Strength+Training+for+Women%3A+A+Practical+Guide+%282026%29&subtitle=Strength+training+for+women%3A+why+lifting+won%27t+make+you+bulky%2C+how+to+train+and+eat%2C+bone-health+benefits%2C+and+training+around+your+cycle. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/building-muscle-after-40 https://liftrepublic.com/api/og?title=Building+Muscle+After+40%3A+What+Changes+%26+How+to+Train+%282026%29&subtitle=You+can+absolutely+build+muscle+after+40.+What+changes+with+age%2C+how+to+train+and+recover%2C+and+why+protein+and+strength+training+matter+even+more. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/how-to-lose-belly-fat https://liftrepublic.com/api/og?title=How+to+Lose+Belly+Fat%3A+What+Actually+Works+%28No+Spot+Reduction%29&subtitle=How+to+lose+belly+fat+honestly%3A+you+can%27t+spot-reduce%2C+so+the+answer+is+overall+fat+loss+%E2%80%94+a+calorie+deficit%2C+protein%2C+strength+training%2C+sleep+and+patience. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/creatine https://liftrepublic.com/api/og?title=Creatine%3A+Benefits%2C+Dosage+%26+Safety+%28What+the+Evidence+Says%29&subtitle=Creatine+monohydrate%2C+explained+by+the+evidence%3A+what+it+does%2C+how+much+to+take+%283%E2%80%935+g%2Fday%29%2C+whether+to+load%2C+safety%2C+and+who+actually+benefits. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/how-to-improve-vo2-max https://liftrepublic.com/api/og?title=How+to+Improve+Your+VO%E2%82%82+Max%3A+Training+That+Works+%282026%29&subtitle=How+to+improve+your+VO%E2%82%82+max%3A+the+mix+of+high-intensity+intervals+and+easy+Zone+2+base+training+that+raises+it%2C+how+long+it+takes%2C+and+training+by+your+data. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/zone-2-training https://liftrepublic.com/api/og?title=Zone+2+Training+Explained%3A+How+and+Why+to+Do+It+%282026%29&subtitle=Zone+2+training+explained%3A+what+it+is%2C+how+to+find+your+zone%2C+how+much+to+do%2C+and+why+easy+aerobic+work+builds+your+engine%2C+fitness+and+health. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/weight-loss-plateau https://liftrepublic.com/api/og?title=How+to+Break+a+Weight-Loss+Plateau+%28What+Actually+Works%29&subtitle=Stuck+losing+weight%3F+Why+plateaus+happen+and+how+to+break+one+%E2%80%94+recalibrate+calories%2C+tighten+tracking%2C+manage+activity%2C+and+judge+the+real+trend. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/how-to-start-working-out https://liftrepublic.com/api/og?title=How+to+Start+Working+Out%3A+A+Beginner%27s+Guide+%282026%29&subtitle=New+to+exercise%3F+A+beginner%27s+guide+to+starting+working+out%3A+how+often%2C+what+to+do%2C+how+to+progress+safely%2C+and+how+to+actually+stick+with+it. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/learn/how-to-get-toned https://liftrepublic.com/api/og?title=How+to+Get+Toned%3A+Why+Lifting+Won%27t+Make+You+Bulky+%282026%29&subtitle=How+to+get+toned%2C+explained%3A+build+a+little+muscle%2C+lose+some+fat%2C+and+why+lifting+weights+won%27t+make+women+bulky.+The+evidence-based+recipe+for+a+lean%2C+athletic+look. 2026-06-05T00:00:00.000Z monthly 0.7 https://liftrepublic.com/compare https://liftrepublic.com/api/og?title=Compare+%E2%80%94+training+systems+%26+coaching%2C+honestly&subtitle=Side-by-side+comparisons+of+training+splits%2C+hypertrophy+vs+strength%2C+RPE+vs+percentage+training%2C+and+coaching+models. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/compare/training-splits https://liftrepublic.com/api/og?title=Training+Splits+Compared%3A+PPL+vs+Upper%2FLower+vs+Full-Body+%282026%29&subtitle=Push%2Fpull%2Flegs+vs+upper%2Flower+vs+full-body%2C+compared+honestly%3A+sessions+per+week%2C+frequency%2C+recovery+and+who+each+split+suits+best. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/compare/hypertrophy-vs-strength https://liftrepublic.com/api/og?title=Hypertrophy+vs+Strength+Training%3A+What%27s+the+Difference%3F+%282026%29&subtitle=Hypertrophy+vs+strength+training+compared%3A+rep+ranges%2C+intensity%2C+rest%2C+volume+and+who+each+suits+%E2%80%94+and+how+to+blend+them+for+your+goal. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/compare/rpe-vs-percentage-training https://liftrepublic.com/api/og?title=RPE+vs+Percentage+Training%3A+Which+Should+You+Use%3F+%282026%29&subtitle=RPE%2Fautoregulation+vs+percentage-based+%28%251RM%29+training+compared%3A+how+load+is+set%2C+how+each+adapts+to+your+day%2C+and+which+suits+you. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/compare/data-driven-vs-traditional-coaching https://liftrepublic.com/api/og?title=Data-Driven+vs+Traditional+Coaching%3A+An+Honest+Comparison+%282026%29&subtitle=Templated+app+vs+traditional+personal+trainer+vs+online+coaching+vs+data-driven+coaching+%E2%80%94+compared+honestly+on+personalisation%2C+adaptation+and+price. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/compare/bulking-vs-cutting https://liftrepublic.com/api/og?title=Bulking+vs+Cutting%3A+Which+Should+You+Do%3F+%28vs+Recomp%2C+2026%29&subtitle=Bulking+vs+cutting+compared%3A+calories%2C+what+you+gain%2C+who+each+suits%2C+and+how+both+differ+from+body+recomposition+%E2%80%94+so+you+pick+the+right+phase. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/compare/free-weights-vs-machines https://liftrepublic.com/api/og?title=Free+Weights+vs+Machines%3A+Which+Is+Better+for+You%3F+%282026%29&subtitle=Free+weights+vs+machines+compared%3A+muscle+activation%2C+skill%2C+safety+and+best+use+%E2%80%94+and+why+the+strongest+programmes+use+both. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/personal-training-london/weight-loss https://liftrepublic.com/api/og?title=Weight+Loss+Personal+Trainer+in+London+%E2%80%94+Data-Driven+Coaching&subtitle=A+weight-loss+personal+trainer+in+London+who+programmes+from+your+data.+Lose+fat+and+keep+muscle+with+coaching+tailored+to+you+%E2%80%94+in+person+or+online. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/personal-training-london/muscle-building https://liftrepublic.com/api/og?title=Muscle+Building+Personal+Trainer+in+London+%E2%80%94+Hypertrophy+Coaching&subtitle=A+muscle-building+personal+trainer+in+London.+Data-driven+hypertrophy+coaching+with+progressive+overload+calibrated+to+your+recovery+%E2%80%94+in+person+or+online. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/personal-training-london/strength https://liftrepublic.com/api/og?title=Strength+%26+Conditioning+Coach+in+London+%E2%80%94+Data-Driven&subtitle=A+strength+and+conditioning+coach+in+London.+Structured+strength+programming+with+autoregulation%2C+calibrated+to+your+recovery+%E2%80%94+in+person+or+online. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/personal-training-london/online https://liftrepublic.com/api/og?title=Online+Personal+Trainer+%E2%80%94+London+%26+Worldwide+%28Data-Driven%29&subtitle=A+data-driven+online+personal+trainer+based+in+London%2C+coaching+clients+worldwide.+We+connect+your+wearables+and+recalibrate+your+plan+weekly+%E2%80%94+the+same+Method%2C+remotely. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/personal-training-london/city https://liftrepublic.com/api/og?title=Personal+Trainer+in+the+City+of+London+%E2%80%94+Data-Driven+Coaching&subtitle=A+premium%2C+data-driven+personal+trainer+for+the+City+of+London.+Time-efficient+coaching+for+busy+professionals+%E2%80%94+programmed+from+your+data%2C+in+person+or+online. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/personal-training-london/canary-wharf https://liftrepublic.com/api/og?title=Personal+Trainer+in+Canary+Wharf+%E2%80%94+Data-Driven+Coaching&subtitle=A+premium%2C+data-driven+personal+trainer+for+Canary+Wharf.+Coaching+built+around+demanding+professional+schedules+%E2%80%94+programmed+from+your+data%2C+in+person+or+online. 2026-06-04T00:00:00.000Z monthly 0.7 https://liftrepublic.com/personal-training-london/west-end https://liftrepublic.com/api/og?title=Personal+Trainer+in+the+West+End%2C+London+%E2%80%94+Data-Driven+Coaching&subtitle=A+premium%2C+data-driven+personal+trainer+for+London%27s+West+End.+Tailored+coaching+programmed+from+your+wearable+data+%E2%80%94+in+person+or+online. 2026-06-04T00:00:00.000Z monthly 0.7