If I don’t have a card and I can’t download free apps how do I go from there

If you want to make purchases or update / download apps, including free apps, you need to have a payment method on file.

If you don't have a credit card or don't want to use a credit card, you can also use your Apple ID balance as payment method, see -> Add money to your Apple ID balance

Add money to your Apple ID balance – Apple Support (UK)

See also: 

What you can buy with your Apple Gift Card or Apple ID balance

What you can buy with your Apple Gift Card or Apple Account balance – Apple Support (UK)

How to redeem your Apple Gift Card or App Store & iTunes gift card

How to redeem your Apple Gift Card or App Store & iTunes gift card – Apple Support (UK)

When redeeming a gift card, (1) the amount will be credited to your Apple ID balance and (2) then you need to set your Apple ID balance as your default payment.

(1) See -> Check your Apple ID balance

Check your Apple ID balance – Apple Support (UK)

(2) See -> Add a payment method to your Apple ID

Add a payment method to your Apple ID – Apple Support (UK)

If you update your payment method or add funds to your Apple ID balance, It would take about 1 to 3 business days in order to process.

If you're still unable to update your payment method, Contact Apple Support.

Also read the articles below ⤵️

If you can't redeem your Apple Gift Card or App Store & iTunes Gift Card

If you can't redeem your Apple Gift Card or App Store & iTunes Gift Card - Apple Support

• You can't redeem Apple Gift Cards or App Store & iTunes Gift Cards outside the country or region of purchase. For example, if you bought an App Store & iTunes Gift Card in France, you can't redeem it in the App Store in the United States.

About Gift Card Scams -> About Gift Card Scams - Official Apple Support

I'll start with saying that you do not always have to have a payment method. I don't and I have downloaded and updated free apps for many years now. However, Apple requiring a payment method such as a credit or debit card, even for free apps or where you have enough account balance to pay for the item, is not an uncommon observation. Some possible reasons are outlined in the links below such as outstanding balance, an issue with a payment method you have currently entered, ongoing subscriptions, or simply because they say so. You can try to set up your account without a payment method but you may find there is no option other than to enter a valid payment method to satisfy Apple's requirement. If the item is free you will not be charged. If it costs something, your Apple ID balance will in most cases be used first. You can also later remove the payment method and see if it only needs to be there temporarily.

If you can’t download or update apps on your iPhone or iPad - If you can’t download or update apps on your iPhone or iPad - Apple Support

- "You might need to have a payment method on file, even if the app that you want to download is free." If you have something else on your account that requires a payment method, such as a subscription, and your current payment method is not working then Apple won't let you download even free things until you fix the payment method. This is explained in this document, 'If your payment method is declined in the App Store or iTunes Store' - If your payment method is declined in the App Store or iTunes Store - Apple Support

If you can't remove your last payment method or use no payment method with your Apple ID - Remove a payment method from your Apple ID - Apple Support

- If you have any active subscriptions, you must have at least one payment method on file other than Apple ID credit.

- You might not be able to remove a payment method if you have a balance due.

Sign in with your Apple ID - Apple Support - at the very bottom: "When you sign in to the App Store and other media services for the first time, you might need to add a credit card or other payment information."

Also:

How App Store and iTunes Store purchases are billed - How apps, content, and subscriptions from Apple are billed - Apple Support

Some purchases aren’t charged to your Apple ID balance

- You can’t charge gifts to your Apple ID balance. If you send a gift or gift card, your primary payment method is charged.

- Some subscriptions might not be charged to your Apple ID balance.

And:

What you can buy with your Apple Gift Card or Apple Account balance - Apple Support

"Some purchases might require that you have a credit card on file, even if you use your Apple Account balance to make the purchase."

So the resolution will be to add a payment method:

This document explains how to change, add, review, or remove Apple ID payment methods on a Mac or Apple mobile devices; click here --> Add a payment method to your Apple ID - Apple Support

If you still have problems Click here --> Choose your country or region - Official Apple Support Select your country, then a product. If you don't see one that handles your issue then keep experimenting with selections until you reach one that gets you a chat session or a telephone call and get the representative to redirect you.

or:

Contact Apple for support and service --> "See a list of Apple phone numbers around the world." - Contact Apple for support and service - Apple Support

If you want to make purchases or update / download apps, including free apps, you need to have a payment method on file.

Again, I note this statement is flat out incorrect. Nowhere does Apple say that (it does cite a few incidences where you will but nowhere does it say always must) and I can speak with 4 years experience that it is possible to download free apps with neither a payment method or any account balance.