my Mac book pro needs to be updated for me to download certain apps, but I have no updates available when I check. what should I do?

It's very likely that your Mac cannot be upgraded to a newer version of macOS.

To be clear, software update generally means to install software to update the macOS currently running on the Mac; update Catalina 10.15.1 to Catalina 10.15.7, for example.

To update your current macOS, click the Apple  icon > About This Mac and then click Software Updates.... If there are any updates available for your Mac, they will be listed and you can apply them when you like.

A software upgrade is usually a generational step up to a newer macOS; upgrade from 10.13 High Sierra to 10.14 Mojave, for example, or from 10.15 Catalina to macOS 11 Big Sur.

The macOS version you can upgrade to depends on the year your Mac was released.

Click the  (Apple) menu at the top of your screen and choose About This Mac.

Check the Compatibility of your Mac with newer versions of macOS:

➡️ macOS 10.13 High Sierra is compatible with the Macs listed here

➡️ macOS 10.14 Mojave is compatible with the Macs listed here

➡️ macOS 10.15 Catalina is compatible with the Macs listed here

➡️ macOS 11 Big Sur is compatible with the Macs listed here

➡️ macOS 12 Monterey is compatible with the Macs listed here

The Age of this computer will Govern what newer version of macOS it will Qualify to install. Use About this Mac from the Apple Icon on Desktop - the required Information will be there.

With the above information in-hand - follow this How to get old versions of macOS and verify what version this computer Qualifies to install.  For Best results use Safari to commence the download as Others may not work.

Safari will open a redirect and open the Apple Store where the download can commence

Tips Big Sir Upgrade Released Nov 2020

Tips Monterey Upgrade  Released Oct 25, 2021

Make Time Machine Backup  is very useful and can be used to Revert to Previous Working macOS

Notation - Mojave is the Last version to support 32 bit applications / extensions and Drivers. Catalina, Big Sur & Monterey supports only 64 bit and there is no workaround.

Suggest using Go64 to find 32 bit application before attempting the upGrade. Some or many of the Application already installed may required update or upGrades to 64 Bit Versions.

Are there any AntiVirus, Disk Cleaner, Optimizers, Un-installers, etc installed which should be removed as per Developers Instructions. They are useless, unneeded, cause havoc and interfere with the normal operation of the OS and may even Corrupt the OS requiring a Reinstallation

What apps, what version of macOS do you need and what year is your MacBook Pro?