Physical exercise is the most efficient and accessible intervention that can promote healthy aging in humans. In fact, exercise has been reported to prevent, or improve consequences of, a wide range of conditions, such as diabetes, cancer, sarcopenia, cardiovascular disease, and neurodegenerative diseases. However, the molecular mechanisms by which exercise can confer systemic health benefits remain largely unknown.We developed novel exercise training protocols for both juvenile and adult C. elegans based on regular swimming regimens. Exercise-trained animals exhibit a swim performance improvement. Furthermore, we developed a microfluidic device with deformable micro-pillars that can directly measure the force an animal is able to exert ('Nemaflex'), and have made considerable progress on automation of data analysis. Our Nemaflex quantitation reveals that exercise-trained animals can exert significantly higher forces than their untrained counterparts. This direct readout of muscle performance shows that our protocols lead to relevant physiological changes in C. elegans. Animals that just sit in the pool such as those temporarily paralyzed by levamisole do not exhibit training adaptations in strength. Thus, animals must swim to get stronger and the simple exposure to liquid does not confer strength adaptations. We find that two central mediators of exercise signaling in mammals - AMP-activated protein kinase (AMPK) and
p38 mitogen-activated protein kinase (
p38 MAPK) - are also essential for the muscle exercise benefits observed in C. elegans (
aak-2 and
pmk-1, respectively). Moreover, mutation of a repressor of mitochondrial function (NCoR1/gei-8) in C. elegans leads to an increased muscle performance even without exercise training ('natural athlete'). These results show that the major exercise signaling mechanisms are conserved from nematodes to humans, making C. elegans an ideal model to dissect the genetic regulation of exercise systemic health benefits. Other than muscle improvement, our swimming protocols in C. elegans promote physiological changes in other tissues (e.g., neurons and pharynx) throughout the aging process. Careful characterization of these systemic benefits of exercise in C. elegans may provide novel insight into critical mechanisms for functional maintenance late into life.