Can I update my iPhone 4 from 7-10.0 or later?

Well you can't. Apple moved from 32 bit software in iOS to 64 bit software as would be expected in more modern devices. App developers migrated their apps to 64 bit and it's up to them if they want to support legacy devices like a much older iPhone 4. Most simply abandoned support for a device which was released now nearly 10 years ago.

If you want these apps, it's time for a newer phone.

The iPhone 4 can not be upgraded beyond iOS 7.1.2.

If the app requires a version of iOS higher than 7.1.2, you can’t.