Progress
See what's actually changing
Daily 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. Part of one app, for one subscription.
- Trend, not daily noise
- Private photos with a comparison slider
- A 10-step Sunday check-in
Progress and check-ins. Screens show sample data.
How it works
Progress, step by step
- 01
Weigh in when it suits you
3Lite smooths daily weigh-ins into a 7-day average and a weekly trend, and calls tiny changes "about the same".
- 02
Measure and photograph
Eleven measurement sites, and front, back and side photos stored privately and compared with a slider.
- 03
Check in on Sunday
Ten short steps: photos, weight, measurements, mood, recovery, challenges, the week's analysis and a commitment.
- 04
Read your report
Weekly and monthly reports with the figures worked out from your logs, and suggestions for next week.
Charts from your logs
Key features
What you get, and why it helps
- Muscle map
- An original front and rear figure shaded by this week's sets against your weekly aim, for 19 muscles.
- Strength analytics
- Estimated max trends for your most-trained lifts, weekly volume and records in the period.
- Maintenance from your data
- After 21+ days of logging and regular weigh-ins, 3Lite can estimate your real maintenance. Offered, never forced.
- Logged days only
- Nutrition, activity and sleep averages use the days you logged. An unlogged day isn't a day off.
- Injuries and recovery
- Your injuries and how movement is returning live here too.
The numbers
Why it matters
Research and official figures behind this part of 3Lite. See all the numbers.
74%
A review of 39 studies found more digital self-monitoring of diet, weight or activity was linked to weight loss in 74% of cases where it was measured.
Source: Obesity (Patel, Wakayama & Bennett), 2021
48%
of UK adults track their exercise, 30% their weight or diet and 22% their sleep.
Source: YouGov, 2024
+0.37%
A meta-analysis found each extra weekly set of resistance training was associated with about 0.37% more muscle growth: one reason 3Lite counts your weekly sets.
Source: Journal of Sports Sciences (Schoenfeld, Ogborn & Krieger), 2017
Are my progress photos private?
Yes. They're stored privately, shown only to you through short-lived links, and photo location data is removed on your device before upload.
Why doesn't my weight graph match the scales?
3Lite shows a 7-day average and a trend, because day-to-day weight changes with water, salt and food in your system. The trend is the better guide.
Also in the same app
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.
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.
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.
Start with 14 days free.
Training, food, sleep, supplements and progress in one app, for one subscription. No card to start.