Try training on Hill Giants / Moss Giants
if your non member greater demons.If member blue and green dragons are good.
Hill Giants if you're a non member near varrock. If you are a member you may want to train on moss giants, near tree gnome stronghold.
you should train on somthing around your level and gives fair drops
You should train on Range.
Lesser demons at karambja volcano, they are level 82, but they should pose no trouble for you, bring some lobsters and you should be a-ok.
Yo momas house
Experiments near Canfis under one of the tombstones.
The best and most efficient way to train defense on runescape member's worlds is to train on rock crabs. Rock crabs have 500HP, low defense, and a maximum hit of 15, they also drop clue scrolls.
if you are a member then build your house to get construction experience if you are f2p you cant train it up at all !!!!!!!!!!!!!!!
propably hill giants and jail guards its what i train on and you get about 10exp each
I sugest you train on flesh crawlers. The are level 35 in level to of stronghold and they give the fastest xp on runescape f2p im pretty sure.
train or make money. there are much sites on the internet to find what to do.