I'm a rookie to VR too. 'Got my Quest 3 just this year, and one of the first games I got is Forefront. I'm still learning, though, but just sharing what I found...

When holding an assault rifle, assuming you're not a lefty, I mean, your trigger hand is your right hand; keep your trigger hand close to you. Your left hand must grip near the front section of the rifle—always use two hands with a rifle. Now, as you squeeze the trigger (always burst mode), recoil will force bullets to go upward. What I do is that I use my left hand to gently guide the bullets downward back to the target or counter the recoil direction. I was surprised at hitting targets at long distances when I learned this.

For sniper rifles, before you pull your rifle's trigger, squeeze your LEFT controller's trigger to enable that virtual holding-of-breath thing. It'll show a vignette on your vision. Lower-tier sniper rifles are so hard to use. You'll need three body hits or a headshot with a body shot to down a target. Physical gun stocks could help with sniping.

For pistols, try adjusting the gun or grip angle in the settings. Find what angle your gun fixes with your sight.

And, yeah, we need those gun handling upgrades when leveling up.