What up dude?
I'm 36yrs old as well. I just started playing this last spring and threw backhand for the first 5 months but switched over to RHFH because of some serious back issues. It came pretty natural for me coming from a baseball background thru HS and college and I could get all my 9-10speed drivers out past 320 after about 2months of throwing 80% of my drives and approach shorts RHFH.
I started with a Innova Pig (3/1/0/3) and a 175gm MVP Volt (8/5/-0.5/2)
Even tho Id roll my wrist over or try to muscle the hell out of the Volt off the Tee and burn 1 outta 4 drives the 1st few rounds, after a few trips to the practice field I started figuring it out.
The Pig is a no brainer RHFH, very forgiving like (more so than even a Zone) but so OS it didn't help my form at all but did help with my confidence, plus they're REALLY fun to throw!
I've had my right rotator cuff completely rebuilt twice, the last time 11yrs ago and unless I go throw a bag of drivers for 100 or more shots my shoulder feels fine man. It got more sore throwing BH truthfully. I know 2 other guys that have had shoulder surgeries, & 1 guy with just a bad shoulder that all drive and approach sidearm/forehand 75-90% of the time because they swear it hurts less and I tend to agree.
I just warm it up really REALLY GOOD before I start throwing hard with bands doing, external and internal rotator movements then throwing several putter shots with increasing power from 150ish out to the low 200's before hitting the teebox.
Beginning discs that are flattopped, stable and felt good to me FH Ive used to work up to distance drivers are the:
Pig* 3/1/0/3
Zone 4/3/0/3
TeeBird 7/5/0/2
Leopard 3* 7/4/-2/1
Volt* 8/5/-0.5/2. (A must have FH fairway imo)
TeeBird 3* 8/4/0/2
Max weight handles the torque better FH imo
Hope that ads some insight. Good luck and enjoy that novel
lol