My iPhone says it up to date, please help

You have a beta version installed, you need to delete that before you can update to the latest version.

Click on the link below for instructions on how to remove a beta profile -

How to uninstall iOS or iPadOS beta software - Apple Support

iPhone13ProGirly Said:

"My iPhone says it up to date, please help: Im trying to update my iPhone from 15.3.1 to 16 please help. When I go to software update it says “ your iPhone is up to date”. I have automatic update on too."

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Updating an iPhone XS:

Update Using a Computer:

Have a Computer Handy? If so, try using a computer to update. Use my User Tip: Update your iPhone Using a Computer - User Tip. If any updates are available, they will install, sure enough.