If you prefer not to use third-party tools, you must manually install "bridge" updates first so the system can communicate with Microsoft's servers.
Download and install KB4534310 , the final monthly rollup from January 2020. Summary of Key Updates Update Type Service Pack 1 Baseline for all modern updates. Servicing Stack Updates the update installer itself. SHA-2 Support Allows Windows 7 to "trust" modern files. Final Rollup The last official security patch from Jan 2020. Microsoft Windows 7 Update s
KB4474419 (Required for the system to recognize modern digital signatures). If you prefer not to use third-party tools,
If your Windows Update is "stuck" checking for updates or giving errors (like 80072EFE), community tools like Legacy Update can restore the native Windows Update service. Microsoft Windows 7 Update s