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Afraid my experience is quite limited but I do share your concern with shoulders that are not so young anymore.
So my ammo is .177 steel BB's with 16-10-0.5 mm blue Ignite latex - usually two BB's side by each in the pouch. Not sure it would even get to a kilo of draw weight.
The two BB twins are easier on my finger and thumb.
Sometimes shoot Pocket Shot orange plastic balls from the same latex but my release is not as clean with those.
And, occasionally, used .22 cal air rifle pellets that have been sort of rounded off with a pair of pliers. They hit nice and hard but don't fly that straight.
Kudos to the guys who can shoot the big artillery! Must be very satisfying but hey, I'm not competing, just having fun.......
 
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