Systematic studies on metastability exchange optical pumping of $^3$He nuclei have been performed at Jefferson Lab using a 1-torr sealed cell at magnetic fields from 2 to 4 T. The effects of the discharge intensity, pump laser power, and pumping transition schemes on achievable nuclear polarization and pumping rate have been investigated. A maximum steady-state nuclear polarization of about 75% has been obtained. This work provides a baseline for the development of the novel polarized $^3$He target for CLAS12 at Jefferson Lab.