91 Pont GP weird transmission problem

When I first start up my car, I cant shift into forward or reverse. Sometimes, when the weather is warmer, it will go right into gear.
Usually, I have to put it into reverse and wait for it to shift HARD into gear. Otherwise, it shifts into a WEAK reverse....meaning that it will move at maybe 1 mph! Any Ideas

It sounds like you have some sticking shift valves. What condition is the trans fluid in? How many miles on the car?