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I am an average size/athletic build and not overly worried about recoil.
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First thing you have to understand is that your physical stature and fitness have little to do with handling recoil. As it is mostly a mental game.
What is your experience level? Be honest, there is no reason to mislead us for fear of ridicule. If we are to advise you properly, we need to know how much shooting you've done and with what.
If you have shot very little, I'm going to suggest a .22LR and lots of ammo.
I would only suggest the .44Mag and nothing larger if you have mastered lesser chamberings. If you've never shot anything like the .44Mag, you'll have a very difficult time becoming proficient with something like the .454. Some folks will chime in with stories about learning how to shoot with a .454 when they were six years old. The best shooters I know of worked their way up gradually and still do a lot of shooting with .22's, .32's and .38's to maintain their skills and keep the flinch away.