How to Train Strength in OSRS – Ultimate Guide for 2025

How to Train Strength in OSRS – Ultimate Guide for 2025

Training Strength in Old School RuneScape (OSRS) is essential for players aiming to maximize their melee damage output. Whether you’re a new player or a seasoned veteran, boosting your Strength level enhances your combat prowess, making quests, bossing, and PvP more efficient. This comprehensive guide covers the best methods, gear, quests, and tips to train Strength effectively in 2025, optimized for both free-to-play (F2P) and pay-to-play (P2P) players.

Strength determines your maximum melee hit, directly impacting how much damage you deal with each attack. Higher Strength levels unlock better weapons, improve efficiency in combat, and make you a formidable opponent in PvP or PvE. Here’s why prioritizing Strength training is crucial:

  • Increased Damage Output: Higher Strength boosts your max hit, speeding up kills.
  • Quest Requirements: Many quests, like Dragon Slayer II, require high Strength.
  • Bossing and Slayer: Stronger hits mean faster clears and better loot.
  • PvP Advantage: Strength is key for landing high-damage hits in player-versus-player combat.

Best Strength Training Methods for All Levels

OSRS offers various Strength training methods, from low-level grinding to high-level bossing. Below are the most efficient ways to train, categorized by level and accessibility.

Levels 1-30: Questing and Low-Level Monsters

For beginners, questing is the fastest way to kickstart your Strength training while earning additional rewards. Completing specific quests grants Strength XP, bypassing early grinding.

Quest Strength XP Requirements
Waterfall Quest 13,750 None (combat recommended)
The Grand Tree 18,400 25 Agility
Fight Arena 12,175 Ability to defeat level 44 enemies

After quests, train on low-level monsters like cows (Lumbridge) or goblins (near Varrock). Use the best melee weapon available, such as an iron or steel scimitar, and wear full armor to reduce damage taken.

Levels 30-60: Rock Crabs and Sand Crabs

Rock Crabs (Rellekka) and Sand Crabs (Hosidius, P2P) are ideal for mid-level training due to their low Defence and high Hitpoints. These monsters are aggressive but deal minimal damage, allowing AFK (away-from-keyboard) training.

  • Location: Rock Crabs are F2P, while Sand Crabs require membership.
  • Gear: Use a rune scimitar or rune sword with strength-boosting gear like an amulet of strength.
  • Tip: Reset aggro by running a short distance if crabs stop attacking.

Expect around 20,000-30,000 Strength XP per hour, depending on your gear and attention.

Levels 60-99: Nightmare Zone (NMZ)

The Nightmare Zone (NMZ) is the go-to method for P2P players aiming for 99 Strength. This minigame offers high XP rates, profit, and AFK potential.

  • Setup: Use Normal mode with Customizable Rumble (Hard). Choose bosses like Count Draynor, Sand Snake, or King Roald for easy kills.
  • Gear: Equip a dragon scimitar or Abyssal whip, with strength-boosting items like a Berserker ring and Fighter torso.
  • Strategy: Use Absorption potions and Overload potions (bought with NMZ points) to sustain health and boost stats.

NMZ yields 50,000-80,000 Strength XP per hour and can be profitable through herb box rewards. F2P players can train on Hill Giants in the Edgeville Dungeon, though XP rates are lower (15,000-25,000 per hour).

Levels 70+: Slayer and Bossing

For high-level players, combining Strength training with Slayer or bossing maximizes efficiency and profit. Slayer tasks like Aberrant Spectres or Dust Devils provide decent XP while earning loot. Bosses like Zulrah or Vorkath offer high XP and valuable drops.

  • Slayer Gear: Use a Slayer helmet, Abyssal whip, or Saradomin sword.
  • Bossing Gear: Opt for Bandos armor, Dragonfire shield, and high-damage weapons like the Dragon hunter lance.
  • Tip: Use Piety prayer to boost Strength and Attack for faster kills.

XP rates vary (40,000-100,000 per hour), but the loot makes this method rewarding.

Optimal Gear and Inventory Setup

Your gear and inventory significantly impact Strength training efficiency. Focus on equipment that boosts Strength and Attack bonuses while maintaining affordability.

Recommended Gear by Level

Level Range Weapon Armor Accessories
1-40 Rune scimitar Rune armor Amulet of strength
40-70 Dragon scimitar Fighter torso, Rune platelegs Berserker ring
70+ Abyssal whip Bandos chestplate, Bandos tassets Primordial boots, Amulet of torture

Note: F2P players should stick to rune weapons and armor, as high-end gear like Bandos is P2P-exclusive.

Inventory Setup for Training

Your inventory depends on the training method, but a general setup includes:

  • Food: Lobsters or swordfish for healing (monkfish for P2P).
  • Potions: Strength potions or Super strength potions to temporarily boost damage.
  • Teleport: A teleport tablet or runes for quick banking.
  • NMZ-Specific: Absorption potions, Overloads, and prayer potions.

Quests for Strength XP Boosts

Quests are a low-effort way to gain Strength XP, especially for early levels. Completing these quests not only boosts your Strength but also unlocks useful content.

Top Strength XP Quests

Prioritize these quests to skip tedious low-level grinding and unlock areas like Ape Atoll for further training.

Tips and Tricks for Efficient Strength Training

Maximize your Strength training with these expert tips to save time and resources.

General Tips

  • Use Combat Training Camp: After Monkey Madness I, train at the Ape Atoll gorillas for decent XP and no food costs.
  • Lamp XP: Use XP lamps from random events or quests on Strength to boost levels.
  • Clan Wars: Use the Clan Wars white portal to restore stats and health between training sessions.

AFK Training Optimization

For AFK methods like Sand Crabs or NMZ, optimize your setup:

  • Auto-Retaliate: Enable it to ensure continuous fighting.
  • Timers: Set a timer to check your character every 10-15 minutes to reset aggro or restock.
  • Mouse Keys: Use mouse keys for faster banking and inventory management.

Cost-Saving Tips

Training Strength can be expensive, especially with potions and gear. Save money with these strategies:

  • Buy in Bulk: Purchase food and potions from the Grand Exchange in large quantities for discounts.
  • Train Profitably: Combine Strength training with Slayer or bossing to offset costs with loot.
  • F2P Alternatives: Use Hill Giants or Flesh Crawlers for budget-friendly training.

By following this guide, you’ll efficiently train Strength in OSRS, whether you’re aiming for level 99 or just boosting your combat stats. Combine questing, optimal gear, and smart training methods to dominate in 2025. Start grinding today, and watch your max hits soar!