Features
Everything you'd need five apps for, in one
Twenty parts of one app that work together: plan your week, log it in seconds, review what's changing and keep your records private, for one subscription. Each part has its own page showing how it works.
01
Nutrition
Food from the UK's own database, meals sized to your targets, and a record of what you take.
NutritionSearch the UK government's own food tables, scan barcodes, and build meals and recipes. 3Lite shows what you've eaten and what's left of today's targets, without guessing.Replaces a calorie counter
Meal plannerTell 3Lite which foods you like and it builds your day's meals, sized to your calorie and protein targets. Or tell it what's in the fridge and see what you can make.Replaces a meal-planning app
SupplementsAdd what you already take from a researched library, set when you take it, and log it in one tap. 3Lite keeps count of your stock and warns you before you run out.Replaces a supplement reminder app
EnhancementsSome members are prescribed TRT, HRT or a GLP-1, and some use other compounds. Enhancements gives them one private place to record it accurately, beside their training and progress. It's off until you switch it on.Replaces the notes app or spreadsheet you keep it in now
Blood workBlood work sits inside Enhancements. Add a lab report and 3Lite reads the results for you to check, keeps every test together, and shows how each marker has moved, always against your own lab's ranges.Replaces the PDFs and screenshots you keep now
02
Training
A programme built round your week, plus running, steps and cardio.
TrainingChoose a split or let 3Lite choose, and get a programme built around your days, equipment and experience. Log every set in seconds and drag sessions to another day when life gets in the way.Replaces a workout planner and gym log
RunningLog every run, follow a plan to 5K, 10K or a half marathon, and see your runs on the same calendar as your gym sessions, so the two work together instead of against each other.Replaces a running app
Steps and cardioEveryday steps and cardio sessions sit under Training in 3Lite, because they're part of the same week. They count towards your activity aim alongside your gym sessions.Replaces a step counter app
Exercise libraryEvery exercise in 3Lite has an original illustration of one full rep, the muscles it works, step-by-step instructions, cues and the mistakes to avoid.Replaces an exercise library app
03
Recovery
Sleep, energy and injuries. How well you recover shapes how hard you push.
RecoveryRecovery is one of the three pillars of fitness, so it has its own place in 3Lite: last night's sleep, how much energy you've got, and any injuries. How well you recover shapes how hard 3Lite asks you to push.Replaces a sleep diary
InjuriesReport an injury and 3Lite adjusts your plan: rest days on the calendar, exercises that load the area left out or lightened, and a simple way to watch movement return.Replaces an injury notebook
Cycle trackingFor women: switch on cycle tracking to log your period and symptoms. On days you say are rough, 3Lite can offer a lighter session or hold your targets steady, as you choose.Replaces a separate period tracker for training
04
Plan and progress
Targets built from you, a day at a glance, and proof it's working.
TodayOpen 3Lite and Today shows what's planned, what's done and what's left: training, food, water, steps and last night's sleep, with gentle check-ins morning, lunchtime and evening.Replaces a habit tracker and a daily planner
Your planTell 3Lite about your body, schedule, experience and goal in a five-step setup. It works out your targets, checks your timeframe is realistic and shows how it got there.Replaces a macro calculator
ProgressDaily weight jumps around. 3Lite shows the trend, your measurements, private photos side by side, strength records and a muscle map of this week's training.Replaces a weight tracker and a progress photo app
DiaryWrite about a session, a niggle, a good week or a hard one. Tag it, search it later, and link it to the workout it's about.Replaces a training journal
CommunityJoin the community if you'd like to share wins and chat with other members. It's opt-in, and nothing from your private records is ever shared unless you post it yourself.Replaces a separate group chat
05
Everywhere
On your phone, with or without signal, on your terms.
NotificationsPick the nudges that suit you: a morning plan, a lunchtime check-in, an evening review, workouts, supplements, water and bedtime. Quiet hours and a pause button are built in.Replaces reminders from five different apps- Works offlineBasement gyms and dead zones don't stop a session. 3Lite keeps working with no signal: the main sections and pages you've visited open from your phone, and your sets save and sync when you're back online.Replaces a paper log for when there's no signal
- PrivacyHealth data deserves care. 3Lite asks for your consent before storing it, keeps it private to your account, never sells it or uses it for advertising, and lets you take it or delete it whenever you like.Replaces your health data spread across several companies
Start with 14 days free.
Training, food, sleep, supplements and progress in one app, for one subscription. No card to start.