OSRS Strength Guide 1-99
Train Strength for massive damage output and faster kills
Strength determines your maximum hit damage in melee combat. Higher Strength means bigger hits, faster kills, and better XP rates for all combat training. This guide covers the fastest methods including questing to skip early levels (1→40 instantly), training through Slayer for profit, AFK methods at NMZ with Dharok's, and optimal gear progression. Most players train Strength to 99 first for maximum efficiency!
Quick Navigation
💪F2P Strength Training
F2P Strength training is viable but significantly slower than members. You can reach 99 in F2P, but it takes much longer without access to NMZ, Slayer, and superior weapons like Saradomin sword or Dharok's.
F2P Strength Training Path
Level 1-20: Cows & Goblins
Start at cows near Lumbridge for easy kills and cowhide profit. Train on Aggressive stance with any weapon. Use bronze → iron → steel scimitar as you level. ~15K XP/hr.
Level 20-40: Hill Giants & Flesh Crawlers
Hill Giants in Edgeville Dungeon drop big bones for prayer training. Flesh Crawlers in Stronghold of Security offer better XP/hr with less competition. Use mithril → adamant scimitar. ~20-25K XP/hr.
Level 40-60: Experiments & Moss Giants
Experiments in Creature of Fenkenstrain quest area give great XP with low defence. Upgrade to rune scimitar at 40 Attack. ~25-30K XP/hr.
Level 60-99: Lesser Demons & Giants
Lesser Demons in Wizard's Tower basement are the best F2P option for high levels. Rune 2h sword is your best Strength training weapon in F2P. ~30-35K XP/hr at 99 Strength.
Why Get Membership for Strength?
Membership dramatically improves Strength training with faster methods and better rewards:
- ✔Slayer: 50-80K Strength XP/hr while making profit and training Slayer
- ✔NMZ Dharok's: 100K-130K XP/hr AFK training at high levels
- ✔Quest XP: Skip to 40 Strength instantly with Waterfall Quest + others
- ✔Better Weapons: Abyssal dagger, Saradomin sword, Dharok's, Abyssal bludgeon
- ✔Sand Crabs: Low-effort AFK training at 40-50K XP/hr
Recommendation: F2P is fine for early levels, but get membership before 60 Strength. The difference in training speed (Dharok's NMZ, Slayer) and weapon access makes membership essential for efficient progression to 99.
🎯Recommended Strength Training Path
The Ideal Journey to 99
Levels 1-40: Questing for Fast XP
Complete combat quests to skip tedious early levels. Waterfall Quest alone gives enough XP for 1→30 Strength!
Levels 40-75: Sand Crabs or Slayer
Train at Sand Crabs (AFK) or do Slayer tasks (profitable + combat XP). Get 70 Attack for Saradomin sword or bludgeon!
Levels 75-99: Slayer or Dharok's NMZ
Best: Slayer for profit + combat levels. Alternative: Dharok's at NMZ (100K-130K XP/hr AFK).
Why Train Strength First?
Strength determines your maximum hit damage. Higher Strength = bigger hits = faster kills = more XP/hr for ALL combat training. Most players train Strength to 99 first, then Attack, then Defence for maximum efficiency!
📜Quest XP Rewards (1-40 Strength)
Skip Low-Level Grinding with Quests!
Early Strength training is slow and tedious. Instead, complete these quests to reach 40+ Strength in just a few hours without grinding!
Essential Combat Quests
| Quest | Strength XP | Requirements |
|---|---|---|
| Waterfall Quest | 13,750 (1→30) | None |
| Fight Arena | 12,175 | None |
| Tree Gnome Village | 11,450 | None |
| The Grand Tree | 18,400 | 25 Agility |
| Vampire Slayer | 4,825 | None |
| Death Plateau | 3,000 | None |
| Dragon Slayer I | 18,650 | 32 QP |
💚 Total: ~82,000 Strength XP = Reach level 40+ without any grinding!
Important: Quest Order
Do Waterfall Quest FIRST at level 1 Strength. It gives enough XP to reach level 30, making all subsequent quests easier. Use a quest guide (OSRS Wiki Quick Guide) for fastest completion!
💥Max Hit Gear Setup
Essential Strength Gear
Strength bonus directly increases your max hit. Every +4 Strength bonus = +1 max hit approximately. Prioritize gear with high Strength bonuses for faster training!
Best-in-Slot (Expensive):
• Neitiznot Faceguard: +6 Str (12M GP)
• Amulet of Torture: +10 Str (12M GP)
• Bandos Chestplate: +4 Str (25M GP)
• Bandos Tassets: +2 Str (24M GP)
• Fire/Infernal Cape: +4/+8 Str
• Barrows Gloves: +12 Str (RFD quest)
• Dragon Boots: +4 Str (100K GP)
Budget Alternatives:
• Helm of Neitiznot: +3 Str (50K GP)
• Amulet of Strength: +10 Str (1K GP)
• Fighter Torso: +4 Str (free, Barbarian Assault)
• Obsidian Platelegs: +1 Str (80K GP)
• Obsidian Cape: +1 Str (free)
• Combat Bracelet: +6 Str (8K GP)
• Climbing Boots: +2 Str (12 GP!)
Budget Max Hit Setup
You can achieve excellent max hit with budget gear:
• Helm of Neitiznot (50K) + Fighter Torso (free) + Obsidian legs (80K)
• Dragon defender (free from Warriors' Guild) + Barrows gloves (quest)
• Amulet of Strength (1K) + Climbing boots (12 GP)
Total cost: ~150K GP for 95% effectiveness of max gear!
🗡️Weapon Progression for Strength
Best Weapons for Strength Training
Level 1-40: Scimitars (Aggressive)
Iron → Steel → Mithril → Adamant scimitars. Fast attack speed, cheap. Use Aggressive style!
Level 40-60: Rune Scimitar ⭐
Best weapon until 60 Attack. Use "Aggressive" style for Strength XP only. ~20K GP.
Level 60-70: Dragon Scimitar or Abyssal Dagger ⭐⭐
D scim (60K, Monkey Madness I) or abyssal dagger (1M, faster + better Str bonus).
Level 70-99: Saradomin Sword or Abyssal Bludgeon ⭐⭐⭐
Sara sword (~7M, 2H weapon) or bludgeon (~24M, best for Str). Cannot train Strength with whip!
Level 75-99: Dharok's Set (NMZ only) ⭐⭐⭐⭐
Full Dharok's at NMZ with 1 HP = massive damage = 100K+ XP/hr. Best AFK method!
Why Can't I Use Whip for Strength?
The abyssal whip doesn't have an Aggressive attack style, so it cannot train Strength alone. Use Saradomin sword, abyssal bludgeon, or Dharok's for Strength training at 70+ Attack!
⚔️Training Strength Through Slayer
Why Slayer is Best
Training Strength through Slayer is the most efficient method for most players. You gain Strength XP, Slayer XP, AND profit from drops simultaneously. At high levels, Slayer is very profitable (5M+ GP/hr at bosses).
Benefits:
• Train Strength + Slayer simultaneously (double XP gains)
• Profit from monster drops (1-5M GP/hr at high levels)
• Black mask/Slayer helm gives 16.67% damage boost
• Variety - fight different monsters instead of one spot
• Unlock boss variants at 95 Slayer (hydra, cerberus)
How to Train Strength via Slayer
Step 1: Get a Slayer task from a Slayer master (Nieve/Steve at 85 combat recommended)
Step 2: Equip black mask (imbued) or Slayer helm for damage boost
Step 3: Use Aggressive attack style (on scimitar, Sara sword, or bludgeon)
Step 4: Complete task and return for new task
💡 Check out our Slayer Guide for detailed training strategies!
Profitable Slayer Tasks
At high combat levels, Slayer tasks are very profitable:
• Gargoyles (75 Slayer): 600K-800K GP/hr
• Brutal Black Dragons (77 Slayer): 1-1.5M GP/hr
• Cerberus (91 Slayer): 2-3M GP/hr
• Alchemical Hydra (95 Slayer): 4-5M GP/hr
Training Strength with Slayer = getting paid to train!
😴AFK NMZ Training
What is NMZ?
Nightmare Zone (NMZ) is a combat minigame where you fight quest bosses. It's the most AFK combat training method - you can train while sleeping, working, or watching TV. Just sip absorption/overload potions every 5-20 minutes!
Location: Yanille (north of bank)
XP Rate: 60K-90K Strength XP/hr (normal gear), 100K-130K XP/hr (Dharok's)
Requirements: Completed 5+ quests with boss fights (more = better)
Cost: ~100K GP/hr for potions (breaks even with herb boxes reward)
NMZ Setup
Potions:
• 4-5 Overload potions (boost all stats by 5-19 levels, lasts 5 minutes each)
• 20+ Absorption potions (1,000 damage absorbed per dose)
Method:
1. Drink 1 overload (you'll take 50 damage)
2. Rock cake/locator orb down to 1 HP (enemies hit less damage = absorptions last longer)
3. Drink absorption potions to 1,000 absorption
4. AFK for ~15 minutes, then repeat
💡 Use Runelite's "NMZ Helper" plugin to alert you when absorptions are low!
Best NMZ Bosses
Enable these bosses only (disable all others for best XP rates):
• Count Draynor (Vampire Slayer)
• King Roald (What Lies Below)
• The Kendal (Mountain Daughter)
• Tree Spirit (Lost City)
• Khazard Warlord (Tree Gnome Village)
⚠️ DISABLE hard bosses like Desert Treasure bosses - they slow down XP rates significantly!
Strength Weapons for NMZ
Use Saradomin sword (Aggressive style) or Abyssal bludgeon (Pummel style) for Strength-only training. Cannot use whip for Strength! At 75+ Strength, switch to Dharok's for best XP rates.
💀Dharok's NMZ Method (Fastest XP)
What is Dharok's Method?
Dharok's armor set has a special effect: your damage increases as your HP gets lower. At 1 HP with Dharok's, you hit MASSIVE numbers (40-60+ damage). This makes it the fastest Strength training method in the game!
Requirements:
• 70 Attack, 70 Strength, 70 Defence
• Full Dharok's set (~3M GP): Helm, Body, Legs, Greataxe
• High Strength level (75+ recommended, better at 90+)
XP Rate: 100K-130K Strength XP/hr (fastest in game!)
Dharok's NMZ Setup
Equipment: Full Dharok's set (helm, body, legs, greataxe) + Berserker ring (i)
Inventory: 1 Overload, 26 Absorption potions
Method:
1. Drink Overload (takes you to 51 HP)
2. Rock cake/locator orb down to 1 HP (more damage with Dharok's)
3. Drink Absorption potions to 1,000
4. Use Rapid Heal prayer (to prevent HP regeneration)
5. Set attack style to Aggressive (for Strength XP)
6. AFK, checking every 5 minutes to re-absorb if needed
💚 At 90+ Strength with Dharok's, expect 110K-130K XP/hr!
When to Use Dharok's
Dharok's becomes better than normal weapons at ~75 Strength and significantly better at 90+. If you're below 75 Strength, stick with Saradomin sword or bludgeon. At 90+ Strength, Dharok's is the fastest XP method by far!
🧮Combat Calculator
Use our combat calculator to plan your training and see how Strength affects your max hit and combat level.
XP Planning
Plan your training path with accurate XP and time calculations
Combat Levels
See how Strength training affects your combat level
❓Frequently Asked Questions
What's the fastest way to train Strength?
Quest to 40 Strength (Waterfall Quest, Fight Arena, etc.), then train via Slayer or use Dharok's at NMZ from 75-99 (100K-130K XP/hr). Slayer is best for most players (profit + XP), while Dharok's NMZ is best for pure AFK training.
Should I train Strength to 99 first?
Yes! Most players train Strength to 99 first because higher Strength = bigger max hit = faster kills = more XP/hr for ALL combat training. Recommended order: Get 60 Attack (for dragon scimitar), train Strength to 99, then Attack to 99, then Defence to 99.
Can I use abyssal whip to train Strength?
No! The whip has no Strength-only attack style. Use Saradomin sword (~7M), abyssal bludgeon (~24M), or Dharok's set (~3M) for Strength training at 70+ Attack. For lower levels, use scimitars on Aggressive style.
What's better: Slayer or NMZ for Strength?
Slayer is better long-term (profit + Slayer levels + combat XP). NMZ is better for pure AFK training or if you want fastest possible 99 with Dharok's method (100K-130K XP/hr). Most players do Slayer for the extra benefits!
When should I start using Dharok's at NMZ?
Dharok's becomes better than other weapons at ~75 Strength. It's significantly better at 90+ Strength (110K-130K XP/hr). Below 75, use Saradomin sword or abyssal bludgeon. You also need 70 Attack and 70 Defence to wear the full set.
What gear should I wear for Strength training?
Prioritize Strength bonus! Budget: Helm of Neitiznot + Fighter Torso + Obsidian legs + Dragon defender + Barrows gloves (~150K total). Best: Bandos armor + Torture amulet + Faceguard (expensive but huge max hit increase). Every +4 Strength bonus = +1 max hit!
How long does 99 Strength take?
With Slayer: ~180-250 hours (plus Slayer levels + profit). With Dharok's NMZ: ~120-150 hours of active time. From 75-99 with Dharok's = ~90 hours of NMZ. Strength is one of the fastest 99s among combat stats!
Ready to Train Strength?
Use our tools to plan your training and track your progress