update

Minor system updates should appear in the Apple Menu on macOS 10.10. There is no other way to get them.

For main macOS version upgrades, you absolutely need the App Store. Why don't you have access to the App Store exactly?

You can download 10.11 El Capitan and 10.12 Sierra directly from the following support link. click here ➜ How to download macOS - Apple Support

For all other newer versions, you require access to the Mac App Store. The links in the support document above will open the relevant Mac App Store page with the selected macOS version download.

MacBook Air 13″, OS X 10.10

how do i update my mac with out settings or the app store

That is not possible.

Your macBook Air is running macOS Yosemite.

Check if you can update your macBook Air to macOS El Capitan, see:

El Capitan System (10.11) requirements fo… - Apple Community

It means the password you are entering is wrong. Make sure you are suing the correct password. It's probably asking for your computer's administrator password, not your Apple ID password.