I can't find updates for my MacBook Pro in the App Store

See if you can upgrade to 10.12, 10.13, 10.14, or 10.15, see sys requirements...

https://support.apple.com/kb/sp742?locale=en_US

https://itunes.apple.com/us/app/macos-sierra/id1127487414?ls=1&mt=12

macOS High Sierra - Technical Specifications

General Requirements

• OS X 10.8 or later
• 2GB of memory
• 14.3GB of available storage to perform upgrade*
• Some features require an Apple ID; terms apply.
• Some features require a compatible Internet service provider; fees may apply.

Mac Hardware Requirements

For details about your Mac model, click the Apple icon at the top left of your screen, choose About This Mac. These Mac models are compatible with macOS High Sierra:

• MacBook (Late 2009 or newer)
• MacBook Pro (Mid 2010 or newer)
• MacBook Air (Late 2010 or newer)
• Mac mini (Mid 2010 or newer)
• iMac (Late 2009 or newer)
• Mac Pro (Mid 2010 or newer)

https://support.apple.com/kb/sp765?locale=en_US

https://itunes.apple.com/app/macos-high-sierra/id1246284741?mt=12

https://support.apple.com/kb/SP777?locale=en_US

https://itunes.apple.com/us/app/macos-mojave/id1398502828?mt=12

Don't use FireFox for these links…

macOS Catalina - Technical Specifications

General Requirements

• OS X 10.9 or later
• 4GB of memory
• 12.5GB of available storage (OS X El Capitan 10.11.5 or later)*
• Some features require an Apple ID; terms apply.
• Some features require a compatible internet service provider; fees may apply.

Mac Hardware Requirements

For details about your Mac model, click the Apple icon at the top left of your screen and choose About This Mac. These Mac models are compatible with macOS Catalina:

• MacBook (Early 2015 or newer)
• MacBook Air (Mid 2012 or newer)
• MacBook Pro (Mid 2012 or newer)
• Mac mini (Late 2012 or newer)
• iMac (Late 2012 or newer)
• iMac Pro (2017)
• Mac Pro (Late 2013 or newer)

https://support.apple.com/en-us/HT210190

https://apps.apple.com/gb/app/macos-catalina/id1466841314?ls=1&mt=12

And caution on 10.15 or higher, to see which Apps will no longer work in 10.15 get Go64...

https://www.stclairsoft.com/Go64/

macOS Big Sur - Technical Specifications

General Requirements

• OS X 10.9 or later
• 4GB of memory
• 35.5GB available storage on macOS Sierra or later*
• Some features require an Apple ID; terms apply.
• Some features require a compatible internet service provider; fees may apply.

Mac Hardware Requirements

For details about your Mac model, click the Apple icon at the top left of your screen and choose About This Mac. These Mac models are compatible with macOS Big Sur:

• MacBook (2015 or later)
• MacBook Air (2013 or later)
• MacBook Pro (Late 2013 or later)
• Mac mini (2014 or later)
• iMac (2014 or later)
• iMac Pro (2017 or later)
• Mac Pro (2013 or later)

Learn about compatibility and how to identify your specific Mac model

Don't use FireFox or WaterFox for this link. it'll mess it up...

https://apps.apple.com/us/app/macos-big-sur/id1526878132?ls=1&mt=12

And caution on 10.15 or higher, to see which Apps will no longer work in 10.15 get Go64...

https://www.stclairsoft.com/Go64/