India, Oct. 10 -- In your 30s, you're mostly still coasting on momentum. Your metabolism holds steady, your joints forgive you when you push a little too hard, and you bounce back from a tough session fast.

"I get asked this all the time, and the honest answer is it depends on your decade. Cardio and strength both still matter throughout. What changes is what your body actually needs most, and that shifts every ten years or so, whether you're paying attention or not," Fitness expert Sumit Dubey, Founder of Sumit Dubey Fitness (SDF), tells Health Shots.

This is actually the best window to build a strength base, because you can lift hard and bounce back without much drama. "I'd still keep cardio in the mix; two or three sessions a week is...