There isn’t an “update”, but there is an “upgrade”, as Apple terms that.
Updates are minor changes and not expected to perturb apps. Upgrades are larger and might or do perturb apps. Updates are offered by default. Upgrades you have to ask for directly, usually through the app store in recent years.
Your MacBook Pro mid 2020 can get to High Sierra 10.13, though that’s also the end of the line for that Mac.
Here’s how to upgrade to a more recent macOS: How to get old versions of macOS - Apple Support
Have a complete backup created immediately prior to the upgrade, as that’s your path to recovery should something go wrong.
When you use the link to download High Sierra as listed in that article, you will want to use Safari and not another browser.