This 20-week longitudinal study investigates the effects of pole dance training on body composition and hand grip strength inwomen. Conducted in K ̨ety, Poland, the study followed a repeated measures design, involving 54 participants with no priorpole dance experience. Participants underwent a comprehensive pole dance training program, focusing on improving strength,flexibility, and technique. Body composition was measured using bioelectrical impedance analysis, and hand grip strengthwas assessed with a hydraulic hand dynamometer. Results indicated significant improvements in physical health parameters,including a reduction in fat percentage and fat mass, alongside increases in muscle mass, fat-free mass, total body water, andhand grip strength. These findings highlight the potential of pole dance as an effective form of physical activity for enhancingmuscular strength and improving body composition in women. The study contributes to the sparse scientific literature on poledance’s health benefits, advocating for its inclusion in fitness programs aimed at improving women’s health. The researchunderscores the need for further exploration into the long-term impacts of pole dance and its potential as a comprehensiveexercise approach.