Mainly by fighting. If you are a member, you might want to combine combat training with Slayer training.
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The scimitar is a good all round weapon. For your level a mithril one will probably suffice.
perferably for members dragin scimitar or whip for non members rune b axe or rune scimitar and if u hvae a hi range lv then use a dark bow or knifes on defence/range catagorie
Proselyte armour.
When you attack, make sure your attack style is 'block'. This means when you attack something, you gain experience in defence only.
You kill monsters using the block attack style (trains defence)