It all depends on what your training on and what you use. For low level players who also have a low defence I would recommend using a one-handed weapon such as a Scimitar or a Longsword, but for players more experienced in defence definitely a 2h sword.
Set your melee weapon's attack style to: Aggressive. Not all melee weapons have this style, you may need to find a different one if yours doesn't have it.
Blue dragons.
In my opinion, defence for higher levels is not that hard, but takes time. Attack and strength are good to raise. I recommend training all of them.
Chaotic Longsword > Saradomin Sword > Brackish blade/Dragon Scimitar > Rune Scimitar
Dragon scimitar - Strength xp Abyssal Whip - Attack xp (over 2m) Saradomin Sword (best strength training weapon at 10m) Godsword - (fail at training) D scim ftw!@!@!
good strength tbh and a few good potions
There are many different exercises that are good for strength training. Check out this site for a list of them: http://www.strength-training-woman.com/strength-training-exercises.html
Some good strength and cross training workouts can be found in magazines, workout shows If want to include some strength and cross training into my workout. What are some good workouts to add.
Calcium and strength training.
99
Mystic armour is good and cheap
Probably training on Fir Giants at baxtorian falls.
Yes, dumbbells are a good source for strength training. For strength training you will need to work on less reps with more weight and slowly increase that over time.
Soul wars and the mage training area.