You didn't mention what age and level are you. That effects to some level. I was 2300 medals 4-5 months back and now I am hanging around 2800-2900 medals for almost 2-3 months now. I am satisfied with my current level so not pushing further. Assuming you are a global player, my tip would be. I usually attack twice a day and if the if have enough troop left from my previous attack I do more attacks. Sometimes in a week, I do raiding for continuous one hour.
Offensive:
1) if you are a casual player like me, search for the opponent with the most medals and within your capability. You use full army power and resources. Get most stars out of it and repeat the same in next peace treaty cycle.
2) Do continuous raiding at least once a week.
2) When you decide to do continuous attacks, look for weak bases and raid them without using tactics. 5 star them and with training, blessing does multiple easy attacks. When you decide to get off the game, do a final attack with your whole army and search for the opponent with high medals reward.'
Defensive:
1) TBH, you will be at mercy of luck, how much medals you're losing per day in defense. However, if you want to lose fewer medals, put your town center out and make multiple boxes of walls, so that attacker thinks it as a hard base and just go for 2 stars qv which will save your medals. The downside of getting 2 stars is that you get 8 hours peace treaty and it is hard to keep track of it especially when you sleep.
2) If you think your base is strong defensively with the forbidden city, go for challenging base layout to get some defensive victory once in a while.