Hi there -

I wrap the bar with a soft towel for squats, and you can get a tubular pad to wrap the bar with as well. Or just use dumbbells. If you haven't been doing squats for a while, I'd say just use your own weight for a bit - it can take a WHILE to work up to using weight.

For lunges, try them stationary (ie not switching back and forth) - 8 on one side, then 8 on the other side.

Check out the stickies, and look through www.exrx.net for ideas.

Good luck!