I recently went through a similar problem on my '96 with 115K. Hard to shift, clutch grabbed low, and trans noise. Problems:

1. clutch was worn and also missing a piece that broke off, got a new clutch, plate, etc...
2. Trans Fluid was extremely dirty, changed.
3. Trans had a bad bearing in it, had it rebuilt with new bearings.

After repairing all of the above, car shifts like new.

Since your trans is not making noise, I'd start with the easiest to inspect/change. Clearing out clutch fluid is cheap and easy, so is inspecting the clutch hoses/tubes for leaking or kinks, next I'd look for leaking around your master and slave cylinders. If you notice any, replace. If that doesn't fix the problem, I'd also change out your trans oil if that hasn't been done for a while. If the car is still is broke, you're likely looking at a new clutch if it hasn't been replaced yet. Worst case, synchro's are worn out, but I don't think that's the case since it is hard to shift into every gear, not just certain gears. Someone else please correct me if I'm wrong.