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Other times I just set up a campbed in an area frequented by starving bandits and let them beat on me with clubs. No risk of bleeding out then.
From the guides
https://steamcommunity.com/sharedfiles/filedetails/?id=824446165
However, it's not that easy. You need to prepare, mostly by having a veteran or 2 alongside for when things go wrong (and they will, be warned, you do'nt want your rookie eaten alive). Also bedrolls and food is necessary. Having an house in Mongrel with a bed for healing is also good.
Basically, you go inside the fog islands, killing stuff on the way. Fogmen doesn't have armors and their weapons are crap. They tend to have about 10 in stats, so that's a good beginning.
Find one of the fogmen camp, and clear it. Use the dead and not so dead fogmen as bait (tie them to the poles). Princes and heavies will come. You can loot heads from the princes, which can be sold for a bit of money.
Princes and heavies have between 20-30 stats, so they are tougher. They still doesn't have any armor and crap weapon.
Be warned though, you can be swarmed. Usually they are not hostile when feeding/praying, so you can always run away and avoid those.
At some point they'll stop coming, so you'll have to find another camp, but you should need healing anyway.
Once you are done, and in the 30 stats range, you can push north to the swamp/ruin area. There you'll meet metal spiders and lone skeleton. They are really strong, but will not eat/kill your people, and they are alone (usually).
You can capture any of the targets (the skeleton makes strong dummies, but you can take the spiders to) for training back home.
Another tip is to have taunt at all time. It will make your toughness increase faster, and it will increase super fast on its own to begin with.
A good idea is to use a powerful armor for those run, like the samurai. It will slow you down, but it will increase your life expectancy. It doesn't affect dodge, as long as you are not ecumbered.
As for strength training, that's easy. Between fight grab a body and put it full of junk to make you encumbered. Drop it when the start fight.
In 1-2h you'll be in the 30 stats range, and can reach 40 with another travel. Toughness doesn't seems to be related to the target stats level, so it will increase super fast. More toughness = less damage.