There may be a problem with a plugin you updated. You need to find out if this is the case and if so which one is the culprit by deactivating all of the plugins, see if the site comes back up and if so reactivate the plugins one-by-one until the error reoccurs.
As you can’t get into admin to deactivate your plugins, that is where you need to use ftp. You will need an ftp client such as filezilla on your computer set up using your site’s ftp connection details which you can get from your hosting company.
see: https://codex.www.ads-software.com/FTP_Clients
Once you are connected you should be able to navigate to your wp-content/plugins directory and rename it to quickly deactivate all plugins. Then if the site comes back, you should be able to set the name back to how it was, but the plugins will remain deactivated and you should be able to log into the site.