i weigh 145 and shoot 300WM,7mmREMMAG, and other magnums frequently, granted i am used to it but the also all have good recoil pads, i was shown how to hold the gun properly and other things, for shotguns there is many shootin companies around trap shooting that make recould reducimg systems, like stocks with like a shock in it..nifty stuff i even once had one...o and u can also try lighter loads with the shotgun..maybe target loads, my loads for trap is a federal gold medal case, federal 209 primer,19 grains of 700x,federal 12SO wad and 1 ounce of hard 8's....light recoil but also quick, can brak em a the 27 yard line