Injuries
Keep training around a niggle, sensibly
Report 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. Part of one app, for one subscription.
- NHS warning signs shown first
- Exercises adjust automatically
- Watch movement come back
Injury recovery. Screens show sample data.
How it works
Injuries, step by step
- 01
Report it
From Recovery → Injuries, or "I'm injured" on any calendar day: area, side, kind, severity, date and how it feels.
- 02
Rest goes on the calendar
Sessions are set aside as injury rest, and exercises that load the area are left out while it's protected.
- 03
Rebuild gradually
As it improves, exercises come back lighter. Pain of 7 or more keeps it protected.
- 04
Mark it recovered
A quick daily check fills the body graphic from amber to lime as movement returns.
Key features
What you get, and why it helps
- Plans by kind of injury
- Conservative, general guidance based on recognised principles, with typical recovery times.
- Weekly check-in link
- The Sunday check-in asks about injuries, and Today shows an active one.
- A nudge to get help
- A prompt to see a physio or GP is always there, especially if it isn't improving.
The numbers
Why it matters
Research and official figures behind this part of 3Lite. See all the numbers.
< 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
0.24–1
injuries per 1,000 hours in bodybuilding, the lowest of the weight-training sports, which have low injury rates compared with common team sports.
Source: Sports Medicine (Keogh & Winwood), 2017
Good to know
- Injury guidance is general and conservative, not a diagnosis. See a GP, physiotherapist or A&E for anything severe or not improving.
Does 3Lite diagnose injuries?
No. It helps you rest and rebuild sensibly and shows the NHS warning signs first. See a GP or physiotherapist for diagnosis and treatment.
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.
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.
Start with 14 days free.
Training, food, sleep, supplements and progress in one app, for one subscription. No card to start.