Hi Stephan. I think maybe it depends upon what you are trying to photograph. With landscape and some wildlife a tripod or monopod is probably the best option if you are unsteady.
There are so many things that can affect focusing. When it comes to bird photography there are many things that can create softness, the wrong type of light, busy fore and back grounds and incorrect aperture settings being only a few.
If it is just hand holding techniques you need to brush up on then practise with different stance so that your arms are firmly tucked into your body and your legs are evenly spread for good balance. Also if at all possible look for anything, like a tree, fence etc that you could use for added support.
I am a pretty unfit not very strong woman and have used heavy long lenses successfully handheld. in the end it all comes down to technique and practice.
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