my Mac doesn't have "software updates" in system preferences and no software updates show up in the App Store.

If you checked the App Store (which is where you would find the updates for older version of macOS) and if you checked System Preferences (where you would find Software Update for newer macOS versions), then there are no updates available for your Mac.

Hi there christian_smith581,

It sounds like you're trying to update the macOS software on your MacBook Pro but you're not seeing any updates, and we'd like to share some resources that can help.

Get started here: How to update the software on your Mac

If you have a late 2013 or later MacBook Pro model, check out these steps: How to upgrade to macOS Big Sur

Alternatively, if you have an older MacBook Pro model, use the steps here: How to get old versions of macOS

Cheers!

There are many Macs and how updates are pushed out depends on your Mac model, its SUB-MODEL, and current macOS version, which we do not know in your case. If you tell us those we can give you a less-generalized answer. The information is quickly available by doing "About this Mac..." from your Apple menu:

If we have to guess, you can get a useless or inappropriate solution.