Exercise library
98 exercises, each shown and explained
Every 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. Part of one app, for one subscription.
- Original illustrations, not stock clips
- Search by muscle or equipment
- A women's or men's figure
Illustrated technique. Screens show sample data.
How it works
Exercise library, step by step
- 01
Find an exercise
Search by name, including other names and short forms like DB or RDL, or filter by muscle and equipment. Star favourites for next time.
- 02
See the movement
A looping illustration shows one rep, with the working muscles highlighted. It holds still if you prefer reduced motion.
- 03
Read the technique
Numbered start and finish positions, instructions, coaching cues and common mistakes.
- 04
Swap when you need to
Each exercise lists balanced alternatives, so a busy machine never stops a session.
Key features
What you get, and why it helps
- Original illustrations
- Drawn for 3Lite, clear at any size, with the primary muscle in lime and secondary muscles shaded.
- Your choice of figure
- Illustrations follow your profile, or pick the women's or men's figure yourself.
- Timed holds
- Planks and holds are logged in seconds, not reps.
- Your own exercises
- Add anything that isn't in the library and log it like any other.
- Your history per exercise
- See how each movement has progressed over time.
The numbers
Why it matters
Research and official figures behind this part of 3Lite. See all the numbers.
15.3m
adults in England take part in fitness activities, 921,000 more than the year before.
Source: Sport England, 2026
150 + 2
The NHS advises adults to do at least 150 minutes of moderate activity a week, plus strengthening activities on at least 2 days.
Source: NHS, 2024
< ⅓
A meta-analysis of 25 trials found strength training cut sports injuries to less than a third, the most effective prevention method studied.
Source: British Journal of Sports Medicine (Lauersen et al.), BJSM blog, 2014
Are there exercise videos?
Not yet. 3Lite uses original illustrations of each movement instead, because it only adds videos it can verify.
Also in the same app
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.
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.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.
Start with 14 days free.
Training, food, sleep, supplements and progress in one app, for one subscription. No card to start.