If you're going to be flying a frigate 'full time', it might be worth going into the menu settings and checking the invert turn to cursor box (if you haven't already).
So you don't have to give yourself cramp holding <shift> down all the time.
Highly agile ships (not just frigates) benefit quite a bit from being able to be controlled like this.
Wolf is a good starting point since it's trivial to acquire one, and is a good all-round ship.
It's fairly quick and performs well as a hit-and-run attacker. It's mobility system is very helpful for this.
Lasher is another easy to get hold of ship, which takes the opposite approach. It's slower, but has better armour so it can stay in the thick of things longer.
And it's ammo feeder system allows it to punch up very well.
It combines with the 'safety overrides' mod better (imo) than any other frigate. But maybe look into that after you're comfy flying 'normally'.
Tempest is possibly the safest frigate option. It's a bit more difficult to get hold of, but not supper hard.
It does however have a built-in safety net in the form of a pair of drones which enemies will often shoot at instead of you, which gives you a lot more breathing room.
Those drones are also your point defence coverage. Good in that you don't have to spend OP or flux, or worry about positioning to have PD shoot at things. Not so good in that they can be destroyed and leave you with nothing. You do get constant free replacements though.
Tempest also scales amazingly well:
https://www.youtube.com/watch?v=jBw32bjg2ogHyperion. Rare enough that you might not see one at all in any given game.
Personally I'm not a fan as the teleporting needs the mouse pointer for positioning but so does maneuvering, so there's a conflict between what you're trying to do with the ship. And since this often needs to be done in a hurry my old brain struggles a bit trying to deal with this.
Other people seem to do okay with it though, so if you get the chance give it a go - you might be one of them.
low tech super frigates pls
SO Lasher.
It's a disgusting little monster.