Dr Joseph Esformes


​​Senior Lecturer in Strength and Conditioning

Telephone number: 02920 417060
Email address: jesformes@cardiffmet.ac.uk

I am currently a Senior Lecturer in Strength and Conditioning and former Discipline Director for Sport Conditioning, Rehabilitation and Massage at Cardiff Metropolitan University. Previously, I taught Exercise Physiology at the University of Leeds and Strength and Conditioning at the University of West of England, where I was Director of the Human Performance Analysis Centre and Strand Leader for Sport Conditioning.

I have a passion for teaching and coaching. I have been involved with strength training for 23 years and started working part-time as a fitness instructor at the age of 15. Although at a very young age, I was trusted with a variety of responsibilities ranging from weight room supervision, inductions, and training programme design for new clients to reception duties and sales. Throughout my studies I continued working as a fitness instructor and strength coach, giving me the opportunity to apply the knowledge gained from my studies.

I am an Editorial Board member of the Serbian Journal of Sports Sciences. I have acted as a reviewer for Oxford University Press, Routledge Books, Sage, and Pearson Education, and for various peer-reviewed journals, including Muscle and Nerve, the Journal of Strength and Conditioning Research, International Journal of Sports Medicine, European Journal of Sport Science, Open Access Journal of Sports Medicine, Serbian Journal of Sports Sciences, and Measurement.


Research / Publications

  • Cardiovascular responses to resistance exercise
  • Factors affecting postactivation potentiation and power performance
  • Acute physiological responses and long-term training adaptations to strength training

Book chapter
Birch, K.M. and Esformes, J.I. (2008). The exercising female. In Exercise Physiology in Special Populations (edited by J. Buckley). Elsevier

Peer-reviewed publications

Black, J.M., Stöhr, E.J., Shave, R. and Esformes J.I. (2014). Influence of exercise training mode on arterial diameter: A systematic review and meta-analysis. J Sci Med Sport. Dec 25 [Epub ahead of print].

Black, J., Stone, K., Stembridge, M., Newcombe, D., Assasie, E., Stӧhr, E., and Esformes, J.I. (2014). Functional changes in the carotid artery associated with an acute bout of resistance exercise. Artery Research, p. 137.

Bradley, H. and Esformes, J. (2014). Breathing pattern disorders and functional movement. Int J Sports Phys Ther. 9(1): 28-39.

Esformes, J.I. and Bampouras, T. M. (2013). Effect of back squat depth on lower-body postactivation potentiation. J Strength Cond Res. 27(11): 2997-3000.

Bampouras, T. M., Relph, N. S., Orme, D. and Esformes, J.I. (2013). Validity and reliability of the Myotest Pro wireless accelerometer in squat jumps. Isokinet Exerc Sci. 21(2): 101-105.

Esformes, J.I., Keenan, M., Moody, J. and Bampouras, T. M. (2011). Effect of different types of conditioning contraction on upper body post-activation potentiation. J Strength Cond Res. 25(1): 143-8.

Esformes, J.I., Cameron, N. and Bampouras, T. M. (2010). Post-activation potentiation following different modes of exercise. J Strength Cond Res. 24(7): 1911–1916.

Esformes, J.I., George, K. P. and Birch, K. M. (2010). Influence of female reproductive hormonal variation on cardiovascular responses during aerobic exercise. [Abstract]. Med. Sci. Sports Exerc, 42 (5).

Esformes, J.I. and Birch, K.M. (2008). Blood pressure and central haemodynamic responses to isometric exercise: influence of endogenous versus exogenous female reproductive hormonal variation. [Abstract]. Proceedings, 6th International Conference on Strength Training, Colorado Springs, Colorado, U.S.A, p. 261-262.

Esformes, J.I., George, K. P. and Birch, K. M. (2007). Gender differences in postexercise hypotension: influence of phase of oral contraceptive use. [Abstract]. Med. Sci. Sports Exerc, 39 (5) p S165-S166.

Esformes, J.I., Norman, F., Sigley, J. and Birch, K.M. (2006). The influence of menstrual cycle phase upon postexercise hypotension. Med. Sci. Sports Exerc, 38(3): 484-91.

Esformes, J.I., Bird, K., Cornes, J., Norman, F., Roberts, A., Sigley, J. and Birch, K. M. (2005). Influence of menstrual cycle phase upon gender differences in post exercise hypotension. [Abstract]. Med. Sci. Sports Exerc, 37(5) p S216.

Esformes, J.I., Narici, M. V. and Maganaris, C. N. (2002). Measurement of human muscle volume using ultrasonography. Eur J Appl Physiol 87: 90-92.


Teaching and Supervision

Senior Lecturer in Strength and Conditioning across all levels of the provision (UG and PG); Level 5 Year Tutor; Module Leader in Year 5 Sport Conditioning, MSc and PhD thesis supervisor.


Qualifications and Awards


  • 2002-2007: PhD, Doctor of Philosophy in Physiology of Exercise

Full scholarship awarded by the University of Leeds (a top 20 UK Russell Group University), Institute of Membrane and Systems Biology, Faculty of Biological Sciences, UK. Thesis title: Influence of fluctuations in reproductive hormones upon central and peripheral cardiovascular responses to exercise in pre-menopausal women.
Supervisors: Dr. K. M. Birch and Prof. K. P. George. External Examiners: Prof. N. T. Cable and Prof. S. A. Ward.

  • 2000-2001: MSc, Master of Science in Sport and Exercise Science (Exercise Physiology)

Department of Exercise and Sport Science, Manchester Metropolitan University, UK. Thesis title: Validation of in vivo human muscle volume measurement using ultrasonography. Supervisor: Prof. C. N. Maganaris. MSc thesis published at the European Journal of Applied Physiology

  • 1996-2000: BSc (Hons), Bachelor of Science in Sport Science and Physical Education (4-year degree)

College of Sport Sciences, Athens, Greece. Dissertation title: Designing an Annual Training Program – A review. Supervisor: Dr. T. Paxinos. Graduated with specialization in Weightlifting and Strength-Power Development.


Professional accreditations

  • Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association (NSCA) - accredited since 2004.
  • Higher Education Academy Professional Recognition: Fellow status (FHEA) - accredited since 2007.
  • Functional Movement Screen Certified (FMSC) by Functional Movement Systems - accredited since 2014.  

Sporting / Coaching Profile

Coaching profile

  • 2004 – 2006: Head Strength & Conditioning Coach, National Scottish Women’s Water Polo Team.

Responsible for designing and implementing dryland-based, periodised strength and conditioning programmes.

  • 2005 – 2006: Sport Science Support 

Hartpury Academy of Sport, Hartpury College, Gloucestershire, UK.

  • 2004 – 2005: Strength & Conditioning Coach to Talented Athlete Scholarship Scheme (TASS) athletes, Sport Leeds, University of Leeds, UK.
    Coached elite athletes under the Talented Athlete Scholarship Scheme (TASS).
  • 2002 – 2005: Health and Fitness Instructor

Sports Centre Fitness Advisors’ Supervisor, University of Leeds Sports Centre, Leeds, UK.

  • 2001 – 2002: Health & Fitness Instructor, Entasis Fitness Club, Athens, Greece.

Responsible for designing and supervising health and fitness training programmes. Other facility responsibilities included reception duties and sales.

  • 1996 – 2000: Health & Fitness Instructor, Joe Weider Fitness Gym, Athens, Greece.

I designed and supervised training programmes aimed at improving health and fitness. Other facility responsibilities included reception duties and sales.