Best Way to Train Strength in OSRS F2P: A Complete Guide

Best Way to Train Strength in OSRS F2P: A Complete Guide


If you’re diving into Old School RuneScape (OSRS) as a free-to-play (F2P) player, training your Strength skill is one of the most rewarding paths to boost your combat prowess. Strength determines how hard you hit, making it essential for slaying monsters, completing quests, and even holding your own in PvP. But with limited gear and locations in F2P, finding the best way to train Strength can feel tricky. Fear not—this guide will walk you through the most efficient methods to level up your Strength from 1 to 99 in OSRS F2P, optimized for speed, simplicity, and accessibility. Let’s get started!

Before we jump into the nitty-gritty, let’s talk about why Strength matters. In OSRS, melee combat hinges on three skills: Attack, Strength, and Defence. While Attack boosts your accuracy and unlocks better weapons, and Defence reduces how often you get hit, Strength is all about raw damage. A higher Strength level means bigger hits, faster kills, and more experience per hour (XP/hr). For F2P players, where resources are limited, maximizing damage output is key to progressing efficiently.

Benefits of High Strength

  • Increased Damage: Higher Strength levels raise your max hit, letting you take down foes quicker.
  • Quest Requirements: Quests like Dragon Slayer I demand decent combat stats, and Strength helps you power through.
  • Efficiency: Faster kills mean more XP and loot, even with F2P’s limited drop tables.

Essential Gear for Strength Training in F2P

F2P Strength Pure osrs 1def YouTube

In F2P, your gear options are slim, but choosing the right equipment can make a huge difference. The goal is to maximize your Strength bonus while maintaining decent accuracy and defence. Here’s what you need to prioritize.

Best Weapons for Strength

Weapons are your bread and butter for Strength training. In OSRS F2P, scimitars reign supreme due to their speed and Strength bonuses. Always use the best scimitar your Attack level allows:

  • Bronze Scimitar: Attack Level 1 – Start here if you’re fresh off Tutorial Island.
  • Iron Scimitar: Attack Level 5 – A cheap upgrade for early levels.
  • Steel Scimitar: Attack Level 10 – Solid for low-level training.
  • Mithril Scimitar: Attack Level 20 – A mid-tier option with noticeable improvements.
  • Adamant Scimitar: Attack Level 30 – Great for mid-game grinding.
  • Rune Scimitar: Attack Level 40 – The best F2P weapon, offering top-tier speed and damage.

Recommended Armor and Accessories

Armor in F2P won’t boost Strength directly, but it helps you survive longer. Pair it with the right accessories:

  • Amulet of Strength: +10 Strength bonus—your best neck slot item for damage.
  • Rune Armor Set: At Defence Level 40, grab a Rune Full Helm, Chainbody, and Platelegs for solid protection.
  • Fancy/Fighting Boots: From the Stronghold of Security—free and decent defence.
  • Decorative Boots (Gold): If you’ve got Castle Wars tickets, these offer a +1 Strength bonus, matching P2P’s Adamant Boots.
Item Strength Bonus Requirement
Rune Scimitar +45 40 Attack
Amulet of Strength +10 None
Decorative Boots (Gold) +1 400 Castle Wars Tickets

Training Strength: Level-by-Level Breakdown

Now, let’s dive into the best methods to train Strength in OSRS F2P, tailored to your level. These spots are chosen for their high HP, low defence, and accessibility—perfect for maximizing XP.

Levels 1–20: Chickens and Cows

Location: Lumbridge Farms (east of the castle)
XP/hr: 5k–10k

Start your journey with chickens and cows near Lumbridge. Chickens have 3 HP and zero defence, making them a breeze to one-shot. Cows, with 8 HP, offer slightly more XP and drop cowhides you can sell for early cash. Use an Iron or Steel Scimitar and train on the “Aggressive” style to focus XP on Strength.

Levels 20–40: Giant Frogs

Location: Lumbridge Swamp
XP/hr: 15k–25k

Giant Frogs (Level 13) in Lumbridge Swamp are your next step. With 23 HP and low defence, they’re ideal for AFK training. They stay aggressive for 10 minutes, so just reset aggro by running a short distance away and back. Bring some food (like shrimp or trout) and a Mithril Scimitar to keep the XP flowing.

Levels 40–70: Giant Spiders

Location: Stronghold of Security (Level 3 – Pit of Pestilence)
XP/hr: 30k–40k

Once you’ve got a Rune Scimitar (Attack 40), head to the Stronghold of Security. Giant Spiders (Level 50) have 50 HP and stay aggressive for 10 minutes, making them perfect for semi-AFK grinding. They hit up to 7, so pack decent food (swordfish or pizza) and Rune armor. Reset aggro by climbing the ladder and coming back down.

Levels 70–99: Greater Demons

Location: Demonic Ruins (Wilderness Level 47)
XP/hr: 40k–50k

For the endgame, Greater Demons in the Wilderness offer the best F2P Strength XP. With 87 HP and low defence, they’re meaty targets. They drop Rune Full Helms and other valuables, but the Wilderness is risky—bring only what you’re willing to lose (monk robes, Rune Scimitar, Amulet of Strength). Use Protect from Melee (Prayer 43) to stay safe, as the ruins recharge prayer slowly.

Optimizing Your Strength Training

To hit 99 Strength efficiently, you’ll need more than just good spots. Here’s how to squeeze out every drop of XP and make your grind enjoyable.

Use the Right Combat Style

In OSRS, your weapon’s attack style dictates where XP goes. For Strength, always select the “Aggressive” style (e.g., “Slash” on scimitars). This gives +3 invisible Strength levels per hit, boosting your max hit, and directs all melee XP to Strength (plus some to Hitpoints).

Stock Up on Food

F2P lacks healing options like P2P’s Guthan’s set, so food is your lifeline. Here’s what to use:

  • Shrimp/Trout: Cheap and easy for early levels (heals 3–7).
  • Swordfish: Heals 14—perfect for mid-to-high levels.
  • Anchovy Pizza: Heals 18 over two bites—top-tier F2P healing.

Leverage Quests for Early Boosts

Quests can skip some of the slow early grind. Vampire Slayer, for example, gives 4,825 Attack XP (enough to jump from 1 to 14), letting you wield better weapons sooner. It’s not Strength XP directly, but it accelerates your setup.

Tips and Tricks for F2P Strength Training

Here are some final pointers to keep your grind smooth and effective:

AFK Training Tips

  • Reset Aggro: For aggressive monsters (frogs, spiders), run out of range every 10 minutes to keep them attacking.
  • Auto-Retaliate: Turn it on in the combat settings to fight back without clicking.

Making Money While Training

Strength training isn’t profitable in F2P, but you can offset costs:

  • Cowhides: Sell for 100–150 GP each at low levels.
  • Big Bones: From Giant Frogs or Greater Demons—400–500 GP each.
  • Rune Full Helms: Greater Demon drops fetch 30k+ GP.

Avoiding Burnout

The road to 99 is long (over 13 million XP!), so mix it up. Switch locations, chat with friends, or listen to music/podcasts while grinding. If Wilderness PKers get annoying, hop worlds or take a break.

Conclusion

Training Strength in OSRS F2P is a grind, but with the right approach, it’s totally doable. Start with chickens and cows, move to Giant Frogs and Spiders, then cap it off with Greater Demons. Equip a Rune Scimitar, Amulet of Strength, and Rune armor, and you’ll be hitting max hits in no time. Whether you’re aiming for 99 or just want to flex some muscle in Lumbridge, this guide has you covered. So grab your gear, stock up on swordfish, and start swinging—Gielinor’s monsters won’t know what hit ‘em!