Help

Quick answers, and a way to reach us if you need more.

Getting started

Is 3Lite an app? Where do I download it?
There's nothing to download. 3Lite isn't in the App Store or Google Play: it runs in your phone's web browser at 3lite.app. Save it to your home screen (see below) and it gets its own icon, opens full screen and works just like an app. Updates arrive automatically, so you're always on the latest version, and it doesn't take up space on your phone.
How do I save 3Lite to my phone?

iPhone

  1. Open 3lite.app in Safari.
  2. Tap the Share button (the square with an arrow pointing up). On newer iPhones, tap ••• first.
  3. Scroll down and tap Add to Home Screen. If you see Open as Web App, leave it switched on.
  4. Tap Add. 3Lite now sits on your home screen.

Android

  1. Open 3lite.app in Chrome.
  2. Tap the menu (the three dots, top right).
  3. Tap Add to Home screen or Install app, then Install.

Using Samsung Internet? Tap the menu (three lines), then Add page to → Home screen.

Always open 3Lite from its home screen icon. On iPhone, that's also what lets 3Lite send you notifications.

How does 3Lite build my plan?
From the details you give in onboarding: your body, experience, schedule, equipment and goal. It works out calorie and macro targets and a training programme to match. All the numbers are estimates, and they adjust as you log weigh-ins and check-ins.
How do I change my goal or targets?
Go to My Profile → Your plan. You can start a new goal, plan your next phase, or set your own macro targets.

Training

How do I move a workout to a different day?
In My Training → Calendar, drag the session by its handle to another day. 3Lite keeps sessions for the same muscles at least a day apart and tells you if it moved anything else to make room.
What is You vs You?
On each workout, 3Lite sets a target from your last session on each movement: one more rep, or a little more weight. Beat any one of them and the session counts as a win. You can sit it out on a rough day, and it rests during deload weeks. Turn it off in My Profile.
Can I log a workout with no signal?
Yes. Keep logging as normal: sets save on your phone and sync automatically when you're back online. Finish the workout once they've synced. Pages you've opened before also open offline.
I'm injured. What should I do?
Mark the day as injured from the calendar or report it in Progress → Injuries. 3Lite adds rest, leaves out or lightens exercises that load that area, and lets you track how it's healing. Its guidance is general and conservative: see a GP, physiotherapist or A&E for anything severe or not improving.
How does cycle tracking change my training?
Cycle tracking is for women. If you switch it on (My Profile → Training), you can log your period and how you feel. On days you say you feel rough, 3Lite suggests a lighter session. It never assumes from the date alone, and it isn't contraception or a medical record.

Food and nutrition

Where do the food values come from?
Foods in the search come from the UK government's food database (CoFID), and scanned products come from Open Food Facts. You can also add your own foods and recipes.
A barcode didn't scan or a food is missing.
Try typing the name instead, or add it as your own food from the label: it's saved for next time. Scanning needs camera access and works best in good light.

Supplements and enhancements

Where is Enhancements?
It's hidden until you switch it on: My Profile → Advanced tracking → Enhancements. It's a private log for prescriptions such as TRT, HRT or GLP-1s and any other compounds you use. Switching it off only hides it; your records stay.
Will 3Lite tell me how much to take?
No. Supplements and enhancements are for keeping your own records: what you take, when, and your stock. 3Lite never recommends doses, cycles or protocols. Speak to a pharmacist or doctor about anything you're taking.
Something I take isn't in the list.
You can add your own entry when you add an item. If you think it should be in the shared list, send us a message below.

Your plan and payments

How does the free trial work?
You get 14 days of full access from the day you sign up, with no card needed, so nothing is charged when it ends. After that it's £15 a month or £119.99 a year.
How do I cancel?
Go to My Profile → Subscription → Manage subscription and choose Cancel. You keep full access until the end of the period you've paid for, and you won't be charged again. See the terms for refunds.
How do I change my card or switch between monthly and yearly?
My Profile → Subscription → Manage subscription. It opens Stripe's secure page, where you can also download invoices.

Privacy and your data

Who can see my records?
Only you. Nothing from your private records appears in the community unless you post it there yourself. Progress photos are private and shown only to you. Read the privacy notice.
How do I download or delete my data?
My Profile → Privacy and your data. Download my data gives you everything as a file. Delete my account removes everything permanently and cancels any subscription.
Someone in the community is being unpleasant.
Use Report or Block on their post or profile. We look at every report and remove anything that breaks the community rules.

Contact us

A question, a problem or an idea: we read every message and reply by email.

Email us at info@3lite.app, or sign in to send a message from here.

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