Cranking up the World Difficulty
Playing with the default settings means that eventually your rank and file units will be able to best a lot of the monsters out there, because they start at a fairly reasonable level and a cranked-up fortress can put units on the field which are close to or equal that level.
My advice, if you're familiar with the game and know how combat works and are comfortable with your unit designs, is to put the World Difficulty on Expert. The monsters will start 3 levels higher than normal.
That's more than a match for those scrawny units you start out making, and you need to make use of whatever buffs you might have. Like Evade, for instance.
I'm not playing with dense monster lairs because that would just be insane. But my experience with this has been really fun and I would recommend it to anyone that maybe doesn't fancy fighting more aggressive AI factions, but wants the monsters to be... well, monsters.