The composite stiffened plate has garnered significant attention in the lightweight design of ship structures due to its superior mechanical properties. Although it reduces the structural weight, it also increases vibration sensitivity. Thus, investigating the vibration characteristics of the composite stiffened plate is crucial. This paper proposed a theoretical model based on the energy principle and the improved Fourier series method (IFSM) to analyze the composite stiffened plate vibration characteristics. The model demonstrates high reliability and accuracy, as confirmed through convergence analysis and comparison with experimental results from the published literature. Results indicate that geometry and material parameters significantly impact the natural frequency and can mitigate vibration responses by increasing thickness and stiffness. Additionally, ply design parameters markedly influence the vibration of composite stiffened plates, enhancing low-frequency vibration performance through optimal ply design. The structural parameters of the stiffeners, particularly the height and number of stiffeners, play a crucial role, enhancing stiffness and reducing the vibration responses of the composite stiffened plates.