Problems with clutch/shifting gears

This is very frustrating with my 96 tracker. Its almost impossible for me to shift gears now. It takes all the force I can muster to get the clutch to engage in first gear.

once I get moving, its not quite as hard to get the other gears to work, but going from a dead stop to first gear is a nightmare and I have to slam the gearshift as hard as I can just to get it to slip in.

My clutch pedal has had some prior adjustment problems. For awhile it wasnt contacting the start switch (engine wont start unless clutch is pressed into contact with a small switch under the dash). I finally got that fixed by adjusting a nut.

so whats the most likely problem?

1) Worn clutch cable
2) Needs a totally new clutch assembly
3) Needs a new transmission
4) Needs minor clutch adjustment

If it has a hydraulic clutch then try refilling it. I have an '89 F-150 that the same symptoms came up, I refilled the fluid and it was fine.