Changing fork compression

They could be sprung or revalved for a heavier rider. You should have a compression adjuster screw and an air bleeder screw on the top of each fork cap. Back them all the way off to soft or "S" and see if you feel a difference. When was the last time that suspension was serviced? It might be time.  

Indeed this. The stock springs will be too harsh for a guy your weight, but indeed you likely don't know what is in there right now. A lot of basic adjustment can be done without taking the forks off and there are many tutorials online how to do so. Springs can be accessed by removing bars, loosening clamps and fork cap. Oil level can be reduced for less progressive feel near end of stroke. 

I believe the compression adjustment clicker for 94 is actually bottom of the fork, but maybe someone else can confirm. 

I assume if you are on a bike this old, you may be on a budget. But if you have 300$ or so to spare, a suspension specialist can likely hook you up with the correct springs and look at the settings for you. Revalve will be more in the $500 range typically though. 

Remove the air bleed screw to make sure there is no air in the system. Air can cause harsh and stiff feel, especially in the initial stroke.

Turn the compression adjusters (clickers) all the way to loose, this reduces the compression damping. 

If it still isn't good then you should change the fork oil, you'll have to loosen the top cap and remove the forks. Dirty oil will make the forks feel stiff.  When you fill the oil, you could use slightly less than the recommended volume as this will also make the forks travel fast (feel less stiff).

If that doesn't fix your issue then look at new springs and/or revalving. 

Compression clickers won’t help your issue it sounds like springs are too stiff since you’re just pressing down on them.  Probably a good idea to get the right spring rate and a basic refresh rebuild to start, then consider valving/ oil level/ oil weight.

Just another thing to look out for is that your forks are properly aligned.

On the older bikes the axles can get rough and corroded, and not allow the RH fork foot to float on the chunky part of the axle during assembly. So make sure the axle is polished smooth, as well as the inside of the fork lug, lightly grease, and then put the front wheel in using the correct method to ensure your forks are aligned.

Spring replacement to stock spec on front and rear is easy to do yourself if you want. Even diy revalve on the forks is quite doable if you are so inclined. Revalving the shock is a tad more difficult though, requires the shock to be bled and pressurized. 

The axle being in proper alignment is extremely important. A simple flat blade screwdriver can be tapped/slip in the space where bolts clamp together to expand it enough to move it to alignment position.