How to Train Defense in OSRS: Best Methods for 2025

How to Train Defense in OSRS: Best Methods for 2025


Training Defense in Old School RuneScape (OSRS) is a key part of building a well-rounded character. Whether you’re aiming to tank boss fights, survive PvP encounters, or simply boost your combat level, leveling Defense opens up access to better armor and improves your survivability. In this guide, we’ll explore the best methods to train Defense in OSRS, updated for 2025, with tips for all levels, from beginners to maxed players. Let’s dive into the most efficient, AFK-friendly, and profitable ways to get that Defense cape!

Defense is one of the three core melee combat skills in OSRS, alongside Attack and Strength. While Attack improves accuracy and Strength boosts damage, Defense reduces the chance of taking hits, making it essential for longevity in combat. A higher Defense level unlocks better armor—like Rune at 40 or Dragon at 60—and increases your overall combat level, which is crucial for quests, diaries, and PvP builds.

Benefits of High Defense

  • Improved Survivability: Take fewer hits in PvE and PvP scenarios.
  • Armor Access: Equip iconic gear like Barrows or Bandos armor.
  • Quest Requirements: Meet prerequisites like 65 Defense for the Quest Cape.
  • Bossing Potential: Tank roles in raids or group content become viable.

Defense vs. Pure Builds

Some players opt for “pure” accounts, keeping Defense low (e.g., 1 or 45) to minimize combat level for PvP advantages. However, training Defense is ideal for main accounts or anyone wanting versatility across OSRS’s vast content.

Early-Level Defense Training (1-40)

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For new players or those starting fresh, early Defense training is about balancing XP with accessibility. Free-to-play (F2P) and pay-to-play (P2P) options both work well here, with quests offering a fast kickstart.

Questing for Quick XP

Quests are the fastest way to skip the grind at low levels. Here are some top picks:

  • Waterfall Quest: Grants 13,750 Attack and Strength XP, indirectly boosting combat efficiency.
  • Holy Grail: Awards 15,300 Defense XP with minimal requirements.
  • The Grand Tree: Provides 18,400 Attack XP, speeding up your melee training setup.

Complete these early to jump from level 1 to 30+ in no time, then transition to monster-based training.

Best Monsters for Levels 1-40

Focus on high-HP, low-aggression monsters for steady XP. Equip the best armor you can wear (e.g., Iron at 1, Steel at 10, Mithril at 20) and set your combat style to “Defensive” for pure Defense XP.

  • Chickens (F2P): Found in Lumbridge, they’re perfect for levels 1-10. Low risk, easy access.
  • Cows (F2P): Also in Lumbridge, great for 10-20 with cowhides as a bonus for cash.
  • Rock Crabs (P2P): In Rellekka, these offer 20-40 XP per kill and are AFK-friendly due to their high HP and low attack.

Mid-Level Defense Training (40-70)

At this stage, you’ve unlocked Rune armor and can handle tougher foes. The goal is to optimize XP rates while keeping training engaging or profitable.

Nightmare Zone (NMZ) for AFK Gains

The Nightmare Zone, located north of Yanille, is a P2P favorite for AFK Defense training. Use the “Defensive” style with absorption potions and Guthan’s armor (for healing) to stay for hours.

  • XP Rates: Up to 60k-80k Defense XP/hour with decent gear.
  • Setup: Choose easy bosses like Tree Spirit or Dad for low effort.
  • Tip: Stock up on points to buy herb boxes or imbue rings.

Slayer for Multitasking

Training Defense via Slayer tasks kills two birds with one stone. Use a Black Mask or Slayer Helmet for a 12.5% melee bonus on-task, and switch to Defensive style.

  • Monsters: Trolls, Dust Devils, or Ankou are great mid-level tasks.
  • XP Rates: 40k-60k/hour, plus Slayer XP and loot.
  • Gear: Rune or Granite armor with a Dragon Scimitar.

Sand Crabs for Simplicity

On Fossil Island, Sand Crabs are an AFK alternative to Rock Crabs with slightly better XP (up to 50k/hour). They’re non-aggressive and respawn quickly, ideal for levels 40-60.

High-Level Defense Training (70-99)

Reaching the endgame requires maximizing XP rates. These methods cater to players with access to top-tier gear like Barrows or Bandos armor.

Chinning on Defensive Mode

Using Black Chinchompas in the Monkey Madness II tunnels (Maniacal Monkeys) is the fastest Defense XP in OSRS—period.

  • XP Rates: Up to 350k Defense XP/hour with 99 Ranged.
  • Cost: Expensive (1-2M GP/hour), but unmatched efficiency.
  • Bonus: Also trains Ranged (350k/hour) and Hitpoints (250k/hour).

Set your attack style to “Longrange” for shared Defense and Ranged XP, or use melee with Defensive style if you prefer.

Bandits for AFK Profit

In the Bandit Camp (Kharidian Desert), Bandits agro if you wear a Saradomin or Zamorak item. They’re great for AFK Defense training with solid loot like coins and alchs.

  • XP Rates: 60k-80k/hour with Guthan’s or high Defense gear.
  • Loot: 100k-200k GP/hour in drops.
  • Tip: Bring a noted food stack and a servant to un-note it.

Bossing for Fun and XP

Tanking at bosses like the Giant Mole, Sarachnis, or even General Graardor offers decent Defense XP while breaking the monotony.

Boss Defense XP/Hour Loot Potential
Giant Mole 40k-50k 100k-300k GP
Sarachnis 50k-70k 200k-400k GP
General Graardor 60k-90k 500k-1M+ GP

Gear and Inventory Setup for Defense Training

Your gear directly impacts XP rates and survivability. Here’s a progression guide:

Low-Level Gear (1-40)

  • Armor: Iron, Steel, or Mithril (F2P); Black or Granite (P2P).
  • Weapon: Scimitars (Steel, Black, Mithril) for speed.
  • Inventory: Food (trout or lobsters), teleport runes.

Mid-Level Gear (40-70)

  • Armor: Rune or Granite; Fighter Torso if available.
  • Weapon: Dragon Scimitar or Abyssal Whip.
  • Offhand: Rune Defender (after Warriors’ Guild).

High-Level Gear (70-99)

  • Armor: Barrows (Dharok’s for NMZ, Torag’s for tanking) or Bandos.
  • Weapon: Abyssal Whip, Saradomin Sword, or Ghrazi Rapier.
  • Accessories: Amulet of Torture, Berserker Ring (i).

Tips and Tricks for Efficient Defense Training

Maximize your gains with these strategies:

Combat Style Switching

Always use the “Defensive” style for melee to focus XP on Defense. For Ranged or Magic, use “Longrange” or “Defensive Casting” to split XP with Defense.

Prayer and Potions

Boost XP with Piety (70 Prayer) or Chivalry (60 Prayer) and Super Defense Potions. At higher levels, Divine Super Combat Potions combine Attack, Strength, and Defense boosts.

AFK Optimization

For AFK methods like NMZ or Sand Crabs, use Guthan’s armor or high Defense setups to minimize food trips. Set a timer to avoid logging out (max 20 minutes unattended).

Ironman Considerations

Ironmen should prioritize Slayer for gear drops (e.g., Black Mask) and use safe spots at Rock Crabs or Ammonite Crabs to conserve resources.

Training Defense in OSRS doesn’t have to be a slog. From questing through early levels to chinning your way to 99, there’s a method for every playstyle—whether you want speed, profit, or AFK ease. Pick your path, gear up, and start tanking like a pro in 2025!